Here is the second in my feature on the Stability Ball - also called the Swiss Ball or Exercise Ball. This simple piece of equipment is so effective because it works multiple muscles at one time AND forces you to balance!

It brings with it all the benefits of a personal trainer, but without the expensive price!

Ball Crunch

Areas trained : top part of stomach

• Sit on the ball and slowly walk forward with the feet

• Roll the ball under the back, and stop when your back is supported on the ball
• Place hands behind your head
• Lift your shoulders to perform a crunch
• Breathe out whilst lifting
• Lower with control and repeat

DO NOT bounce on the ball!

Reverse Back Extension

Areas trained : Back and Stomach

• Lie over the ball placing your hands on the floor

• Keeping your legs straight lift of the floor pivoting over the ball
• Keep lifting until you form a straight line between your feet, knees, hips and shoulders.
• Your spine should be in a neutral position at the top.
• Hold for a few seconds
• Lower your legs with control until feet are back on the floor and repeat.

DO NOT hyperextend (over arch) your back in the top position!

Side Lift

Areas trained : sides of stomach (obliques)

• Place your hip on the ball
• Keep your under leg forwards and top leg back
• Keep your arms crossed over your chest

• Lower your body sideways over the ball whilst breathing out
• Lift up to the top position and breathe in
• Repeat one set on this side then change over to do the other.