Get on the Ball!

Get on the Ball!

If your home gym contains just one piece of equipment, it's got to be a stability ball.

There are ball exercises for every part of the body, but I especially like to work the core using the ball.

A strong core is key for a healthy body. The core is basically the torso area - the abdominal muscles (rectus abdominis, internal and external obliques and transverse abdominis) as well as the erector spinae (3 pairs of muscles that run along the spine and stabilize your posture). If you're over 40, you may have noticed that if you do gain some excess pounds they seem to go right to your midsection more than they ever did.

The combo of cardio exercise, strength training, core work and clean eating will melt off that weight and keep your middle strong and toned.

Here's a dynamite core exercise for you (and there are many more in my new e-workbook - The Busy Women's Workout Guide - coming in April):

Clamshell Crunch on Ball

Starting Position
Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping your feet just off the ground, knees bent. Make sure your lower back stays planted and your abs are tight. Place your hands lightly behind your ears in a crunch position.

Action
EXHALE: Simultaneously lift your shoulders off the ground and your knees into your chest to perfom a double crunch.

INHALE: Slowly return to start to complete one rep.

Don't let momentum swing your knees up for you. Be sure your hands are not lifting your upper body-- concentrate on using abs.