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making a circle with your pelvic region while sitting on the ball.

I like to do all circles directed in one direction and then reverse the motion moving in the opposite direction. This move is intended to be done slowly and with concentration. Be sure to hold your abdominal muscles in and place your hands flat on your thighs to help maintain good posture and balance.

Active Sitting:

Active sitting is fun and gets your heart rate up while also helping you to learn which muscles need to be contracted in order to keep your balance without falling off the ball. In order to actively sit you will need to take your ball and place it on a smooth hard floor. Sit in the middle of your ball being sure your feet are flat on the floor in front of you.

When you are comfortable sitting on your ball you will begin to start bouncing. It is best to begin by bouncing gently and bounce a little more active as you build your balance. By practicing active sitting you will feel more like a child playing. You will also be able to tell that your muscles are engaged and working in order to maintain your balance.

Leg Lifts:

Sitting on the ball slowly lift one leg by raising your bent leg up then straightening it out return to bent position and slowly lower it back to the floor. This move should be done 10 times per leg. In order to maintain balance it is helpful to keep your hands palm down on your legs. If you wish to add resistance you can hold a small dumbbell in each hand.

If you are not yet comfortable enough to do the full leg lift you can begin by lifting your bent leg a little of the floor and then slowly lowing it back down to the floor following with the opposite leg in a marching position.

Crunches:

In order to do crunches on the stability ball you will need to roll yourself forward on the ball so that your bottom is off the ball and your back is positioned in the middle of the ball. Keep your knees bent, feet flat on the floor, hands behind your head slowly pull yourself up into a crunch using your abdominals. Crunches done with the stability ball are very similar to regular crunches in that they work the same muscles.

You will notice that crunches preformed with the ball are much gentler on your neck and back. You must concentrate in order to keep your balance. The extra effort exerted in order to hold your balance will result in causing your crunches to be more effective.

Advanced Crunches:

If you want to make your crunches a little more concentrated you may modify the original

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