VIDEO: Get Up and Move—On the Ball at Shoup Park

Working out with a stability ball may look a bit intimidating, but it doesn't have to be.

If you're just starting out with the stability ball, spend some time to get comfortable with it. Sit on it and move your hips around, try resting with the ball under your back, flip over and see what it feels like under your belly. You may start out pretty wobbly, but don't worry, it'll get easier! Besides, every time you struggle for your balance, you engage your abdominal muscles, so you're still getting a workout. So just keep trying!

It's also important to make sure your ball is properly inflated. If it has too much air, it won't offer enough give for you to get stable while using it. If it's under inflated, it won't engage your core enough since you won't need to work as hard to balance on it. It should give a little when you squeeze it between your hands, like a giant grapefruit might.

There are so many stability ball exercises to choose from. I stopped by Shoup Park in Los Altos to get on the ball, literally, to show you a few of my favorites, selected for their ease in modifying to make more or less challenging and their overall effectiveness.

Shoulder Roll-Outs: While on your knees, place the ball directly in front of your thighs, put your palms together and rest them on top of the ball. Roll the ball forward without bending at the waist. Hold this position for a count of four, as you contract the abdominals. Be sure not to let the belly sag. Return to the starting position and repeat 8-12 times.

Push-Ups: With the ball under your thighs (or your knees for a greater challenge), walk the hands slightly forward so that the body is long and strong. Bend at the elbows as you lower your nose down as close to the ground as you can get it. Return to starting position and repeat 8-12 times. You can further increase the challenge of this exercise by lifting one leg at a time during the push-up.

Knee Pulls: With the ball under your thighs, knees or ankles, hold your body long and strong as you pull your knees into your chest. Be sure to point the toes and hold the knees into the chest for a count of four before extending them back out behind you. Exhale on your exertion and keep your eyes forcused on the ground beneath you rather than torqing the neck to look up. Repeat this exercise 8-12 times. 

You can circuit through these moves until you have done approximately 30 of exercise each for a great core and upper body workout. In between sets, complete a few minutes of cardio exercises, such as or .

Have a terrific workout!

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