4 Stability Ball Exercises for a Strong Core

Chances are, you've already elevated your ab work onto a stability ball. Smart move: Research shows that crunches atop a ball are approximately twice as effective as those done on the floor. But stop there and you're selling this multitasking tool short.

"Most people think a stability ball is just for strengthening their core, but training with a ball can tone muscles throughout the entire body," says personal trainer and fitness author Larysa DiDio. "It also improves flexibility, balance, posture, and coordination."

More: 10 Fitness Tools and Exercises to Tone You Up

Plus, by swapping your old go-to moves for the following innovative workout, you'll wake up your body and shock it into burning more calories. You'll also increase cardio and muscular endurance (how long your heart and muscles can push before calling it quits).

Three times a week, complete this workout, created by DiDio, as a fast-paced circuit, moving from one move to the next with little or no rest in between. Catch your breath for two minutes, then repeat once or twice more.

(Tip: Pair your workout with these 12 Best Foods for Your Abs for ultimate results.)

More: 8 Killer Ab Exercises

Stability Ball Roll-Out

Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball, hands in loose fists.

(a) Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms; extend as far as you can without allowing your hips to drop.

(b) Pause, then bend your elbows to roll the ball back to start. Repeat eight to 10 times.

(There's no need to leave home for these moves—get the equipment you need to Create The Perfect Home Gym.)

More: 8 Core Workouts for Full-Body Fitness

Stability Ball V-Pass

Lie face up on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor.

(a) In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet.

(b) Squeeze the ball with your legs and lower your arms and legs back to the floor.

(c) Repeat, passing the ball back to your hands. That's one rep. Do eight to 10.

More: 5 Essential Fitness Exercises

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