by Tara Knudson

Created on: October 17, 2008   Last Updated: October 30, 2008

Fitness balls, those air-filled spheres that loll around in gym corners, are light, and inexpensive and are the only single piece of exercise equipment that can provide a deep workout for the entire body.

The ball's round shape creates wobbles for your core muscles to balance against. As your core muscles keep you balanced, they are toned and strengthened, becoming more efficient fat burners.

Various exercises target different muscle groups, but the demand for balance constantly pulls your muscle and skeletal systems into correct and proper alignment.

Fitballs can be used to increase flexibility by providing a tool for smooth, deep stretches.

You can start using a fitness ball in the privacy of your own home. 4 weeks of spending 15 minutes, 5 days a week doing a few powerful but simple exercises will give you such improvement in toning and strength that you'll want to make it a habit.

As with any exercise program, listen to your body. Don't hurt yourself. Learn what good muscle burn feels like, and pay attention when something doesn't feel aligned or balanced.

Make sure that you have space around you and your fitness ball for those times when you do lose your balance and roll off the ball.

Here are four exercises that will give you a good, quick workout.

EXERCISE ONE

For pectorals, triceps, abdominals & shoulders:
ELEVATED PUSH-UP

HOW TO DO IT:
Lay face down on the ball, with your hands on the floor. Roll the ball so that it is in front of your knees so your body is like a plank, parallel to the floor. Gazing at the floor, lower your upper body until your nose is just a few inches from the floor. Inhale at the bottom, exhale on the way up. Start with 2 or 3 repetitions if that's all you can do, and work up to 3 sets of 10 repetitions.

EXERCISE TWO

For the hamstrings, low back, and buttocks
OPPOSITE LIMB EXTENSION

HOW TO DO IT:

Lie with your stomach on the fitness ball and stabilize yourself with your toes and hands. While looking down at the floor, extend your left arm and your right leg simultaneously, hold for two seconds, and return to starting position. Repeat with the opposite leg/arm.

EXERCISE THREE

For the abs
BASIC CRUNCH

HOW TO DO IT:

Firmly place your feet on the floor with your lower back on the ball, and your upper body, and your upper thighs parallel to the floor. Crunch with your hands behind your neck, supporting. Lift your shoulders and upper back with your abs, gently and steadily. Again, start with a few repetitions, and grow your practice to three sets of 10 repetitions.

EXERCISE FOUR

For quadriceps, hamstrings and buttocks
SEATED WALL ROLL

HOW TO DO IT:

Stand with your back to a wall, feet shoulder-width apart, and place the ball between the wall and your lower back. Squat, letting the ball roll along your back, until you are in a "sitting" position with your knees forming a 45-degree angle. Return to starting position.

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