Ball Balance - Part 1 - All Fours

This is the fun bit about using a stability ball! Balancing on it. As well as being fun it really works your core muscles and balance. Plus, once you can perform a kneeling balance on the ball it opens up a whole new world of exercises that can be done on the ball using dumbells and medicine balls.

1) Place your hands on the ball about shoulder width apart.
2) Roll it forward a small way and place your knees on it too, again about the same distance apart.
3) Your feet will still be in contact with the floor.
4) With hands and knees on the ball, slowly rock forward so your toes lift up off the floor a short distance.
5) Come back down to the floor.
6) Keep repeating this and get your toes higher and higher off the ground each time.
7) Try and lengthen the time you can spend with your toes off the floor.
8) Eventually you will be able to rock forward, toes off the floor and stay in that position.

Take this one slowly and try not to rock too far forward and go over the front of the ball. It would be best to try this one first on some mats. Keep in a box shape when balancing and activate your core muscles throughout. Every little wobble on the ball will really work the deep muscles of your mid-section.