by Isobel Clayton

Created on: January 11, 2008

The beginner's workout in the home should be short and simple. A common mistake is launching straight into an exercise dvd regime and ending up falling off the ball and potentially doing yourself some damage. Remember that your goal at all times is to stay on the ball; if you manage that then you are using your core and ab muscles correctly.

Here are four exercises that it is safe to do without an exercise dvd or professional guidance; there are many other but these would not be safe to merely describe due to the risk of injury. If you enjoy this taster then you can attend a class, buy a dvd or book a session with a trainer to safely expand upon these basic moves.

1. Sit on the ball

This in itself requires you to use your core stability and tighten your stomach muscles to keep yourself and the ball still. Get used to how the ball feels: you will feel quite unstable to begin with. Stay on the ball for as long as it takes to actually remain still and to feel comfortable.

2. Pelvic circles

Once you are stable, slowly gyrate your hips in tiny slow circles. Tighten your stomach muscles to stay balanced, and keep your feet flat on the floor. Do "practise" circles to the right and the left until you are comfortable and remaining stable. At that point, aim for 10 circles on each side. When you are confident with this exercise, you can increase the size and number of the circles.

3. Knee lift

Lift one knee so that your leg raises off the floor and hold it for a slow count of three. Then lower the leg back to the floor and repeat with the other leg. Remember to keep your abs and core tight at all times, but if you do feel as though you are losing your balance then slowly lower the leg to the floor - avoid a quick movement as this will destabilise you.

4. On the ball march

The natural progression from the knee lift. You march with your legs by lifting and lowering your right leg, then lift your left leg as your right leg lowers.

The great advantage of the exercise ball is that you can exercise in your own home. Not only that, but in developing your core stability you are investing in the future of your body's strength and flexibility. It could be the start of a beautiful friendship!

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