The exercise ball has many names. Some people refer to it as the Swiss ball, stability ball or perhaps a fitness ball. One thing for sure is that you will do not have a shortage of exercise ball exercises to accomplish. There are tons of different exercises that you can do, from beginner to advanced. A lot of the ball exercises are fun and some are insanely crazy to do.

The exercise ball is ideal for building your core muscles, it improves your stability, balance and may give you that elusive flat stomach, if you work hard enough. yoga headphones Exercise ball exercises are great for toning and a total body workout.

Here are 5 popular and effective ball exercises, that you can immediately start with:

The “Seated Wall Roll” targets your buttocks, hamstrings and quadriceps. Place the exercise ball between a wall and your back. Keep your back straight and slowly begin to squat, until you come in a sitting position. Return to your normal standing position. Constantly be sure you focus on posture and that you keep your back straight.

Abdominal Roll. This is the great exercise that targets your abs. Lie flat on the floor, together with your back and bend your knees. Keep the feet flat on the ground and place the exercise ball together with your thighs. Roll the ball up to your knees, with the tip of your fingers, like you’re doing crunches. Be sure you keep your back flat on the floor and only lift your shoulders. Do as much repetitions as you can, however, not more than 10 to 12 repetitions at the same time.

Opposite Limb Extension.That is almost just like the superman move. Lie down together with your stomach on the exercise ball and balance yourself with your feet and hands. Lift your left arm and right leg up. Keep your back straight as a plank and hold the position for 2 2-3 3 seconds. Go back to your resting position and alternate. This exercise is ideal for your spine, hamstrings and buttocks.

Balanced Push-Ups. I love this exercise a lot. It might seem daunting at first, but you’ll get use to it. In a few ways this exercise is much easier than normal push ups. The exercise ball exercise gives your triceps, shoulders and abs a good workout. Runners will benefit from the shoulder workout. Put the hands on the exercise ball and rest your chest against the hands. Your body must form a 45-degree angle with the ground. Make sure your back is always in a straight line. Slowly lift yourself up from the ball as if you are doing push-ups. I find these push-ups to become more gentle on the body.

The Superman. This exercise is fun and focuses on how long you can contain the position. Lie on your golf ball together with your stomach and balance yourself with the tip of your toes. Increase your arms up before you and pretend your are flying like superman. This exercise targets on your own back and buttocks. The goal is to hold the “superman” position so long as possible.

Now a small disclaimer. Consult your doctor first when you have any health issues, concerns and back injuries. Please do not rush into this and take on too much. This is usually a common mistake newbies make. They want to do everything in one day, hoping to see results overnight. Remember it isn’t a race. Exercise ball exercises must become a way of life. It must be part of your day to day routine.

Always concentrate on form and posture. It can help to help keep your abs tight when you do the ball exercises. One of the greatest tips I ever got would be to do your exercises in front of a mirror. This way you can check if you are performing the exercises correctly.

So what are you currently waiting. Go get yourself a fitness ball and start working on your core.

Matt is an avid runner and happens to be training for the 2011 Two Oceans marathon and 2011 Comrades Ultra Marathon in South Africa. He is a father of two, who keeps him very busy, and loves the outdoors.

Why My EXERCISE BALL Is Better Than Yours