Core exercises with ball

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Think back to the last time you saw a gym ball also known as a Swiss ball, although no-one seems to know why. If they place the gym ball between the wall and their lower back, it can be used to support their back and help increase the range of movement in the squat. That instability makes all your stabiliser muscles — those unsung heroes that normally play second fiddle to the pecs, biceps and triceps — work to keep your balance while you perform exercises. Using them regularly for bodyweight moves builds functional strength all over your body that will reduce the risk of sporting injury, improve your posture and support the muscles responsible for taking the strain of heavier compound lifts like squats and overhead presses. However, you will gain greater benefit from just performing the actual exercise because it will engage the desired muscles rather than all the surrounding muscles.
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The 9 Best Stability Ball Exercises for Core Training (Not for the Faint of Heart)

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Beginner Ball Workout for Stability and Strength

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Beginner Ball Workout for Balance, Stability, and Core Strength

If you're looking to amp up your at-home workout, look no further than a stability ball. Because you're working with less surface area, stability balls are great for testing your balance, strength, and form, forcing you to recruit more muscles as you hold planks , push-ups, and glute bridges. This versatile piece of fitness equipment will also challenge your range of motion, leveling up your workout with rotational movements.
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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.
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