How to use an exercise ball at home to build core strength and stability

By Dr Harry Brennan and staff

Got an unused exercise ball stuck in the corner of your home? Use this guide to strengthen your core, work your glutes and build stability without leaving your house.

Having a strong core can help with reducing back pain, improve your balance and improve your posture.

You can work on your core and your balance at home using an exercise ball (also called fitness balls, Swiss balls, balance balls and stability balls).

Sport scientist Dr Harry Brennan has given us five simple fitness ball exercises you can do in your loungeroom.

This is primarily an exercise for hip stability. It works your glutes and abdominal muscles.

Sitting for work can make your bum and leg muscles weak, so this is a great exercise to target those glutes and hamstrings.

This exercise again does good things for your glutes, but it also targets your abdominal muscles and strengthens your core, especially the oblique muscles.

More core strengthening with this movement. All your focus will be on your abdominal muscles.

This targets the postural stability muscles of the upper back and shoulder blades, so is another great exercise for those of us who slump at desks all day.

If you're starting out, Dr Brennan recommends doing eight to 12 repetitions of each exercise. As you find it getting easier, increase to 15 or 20 repetitions for the more advanced.

Here are five simple strength exercises for beginners that require nothing more than a resistance band and a chair.

Exercise balls do come in different sizes. Here's a rough guide of which size ball to choose depending on different heights. It's best to try out in person to get the right size for you, if you can.

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who knows your medical history.

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