Top 10: Fitness Ball Exercises

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You've seen them lying around the gym, but you've never really known what to do with them. At first, you may have thought they looked "girly," but then you probably saw some of the most muscular guys at your gym using them. We're talking about fitness balls, those big blow-up spheres that can be used to perform an almost endless amount of exercises for every body part. If you've wanted to try out a fitness ball, but have never known what to do, here are our top 10 fitness ball exercises to get you started.

Number 10

Trunk extension

What it's for: Lower back

How to do it: Get down on your knees and drape your upper body over the top of the ball, with your arms lightly hugging the back of the ball or with your hands behind your head. Lift your chest off the fitness ball until your spine is straight or slightly extended. Return to starting position.

Number 9

Core crunchers

What it's for: Abs and core muscles

How to do it: Many of the best fitness ball exercises involve the core. For this one, get on your knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position.

Number 8

Basic crunches

What it's for: Abs

How to do it: With your feet flat on the floor, place your lower back on the ball and keep your upper body and thighs parallel to the floor. Do crunches as usual; use your abs to lift only your shoulders and upper back off the fitness ball.

Number 7

Elevated push-ups

What it's for: Pecs, shoulders, triceps, and abs

How to do it: Place the front of your knees on the ball and your hands flat on the floor (your whole body should be parallel to the floor). Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.

Number 6

Bent knee bridge

What it's for: Buttocks and hamstrings

How to do it: Lie on your back with your knees bent and your heels resting on top of the fitness ball. Spread your arms out to your sides. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position.

Our top 10 fitness ball exercises have just begun...