“The balance ball is safe, easy to use and can help improve your general fitness level,” says Christina Jackson, exercise physiologist and fitness specialist at Scripps Center for Integrative Medicine. “It also builds back strength and enhances stability and balance, which is important for seniors.”

Balance balls are particularly effective for developing core strength in your back and abdominals. A strong core improves your performance in all activities.

If you have not used a fitness ball before, try sitting on it to start. “It automatically forces you to sit up straight, use your abdominals and keep your lower back supported,” says Ms. Jackson. In fact, many people are taking the balance ball to work or using it at home while watching TV.

Balance balls are available in different sizes. The ball that is best for you will have you sitting comfortably with your legs at a 90-degree angle.

“The more inflated the ball, the more difficult the exercise move will be. Beginners should keep the ball less inflated,” adds Ms. Jackson.

Balance balls are used during training and exercise classes at the Life Enhancement Center at Scripps Center for Integrative Medicine.

Basic crunch
Sit on the ball and roll out until lower back is resting comfortably on ball. Put hands loosely behind your head. Engage abdomen (pull belly button in while exhaling) and curl trunk forward until you feel the contraction in your abdominals. Hold for five seconds. Return to starting position and repeat 12 times.

Oblique Crunch
Sit on the ball and roll out until your lower back is resting comfortably on the ball. Place hands loosely behind your head for support (don’t pull on your head). Slowly curl your trunk forward, with left elbow pointing toward your right knee (keep chin tucked in). Hold position for five seconds. Return to start position. Repeat on the other side, with right elbow pointing toward your left knee. Do 12 repetitions on each side.

Alternating arm and leg extensions (for lower back)
Kneel in front of ball; place chest on ball with your hands on the floor in front of you. Thighs, hips, abdomen and chest should be in contact with the ball. Straighten legs and lift left arm and right leg simultaneously (use alternate arm and leg to maintain balance) until they are parallel with the floor. Hold for five seconds. Return to start position and repeat with opposite side. Perform 12 times on each side.

Reverse Bridge (strengthens lower back and hamstring muscles):
Lay on the floor and place your calves on the ball so the ball touches your ankles and calves. Spread your arms out for extra stability. With your feet slightly apart, lift your buttocks off the floor while keeping the knees bent. Hold position for five seconds, then slowly return to start position. Repeat 12 to 15 times.

Double Leg Extension
Kneel in front of the ball. Place your chest on the ball and hands on the floor in front of you. Thighs, hips, abdomen and chest are in contact with the ball. With both arms on the floor, slowly contract the lower back and gluteal muscles and raise your legs together. Hold position for five seconds. Return to start position and do 12 to 15 repetitions.

Resting Posture
Lie on your back next to the ball. Roll ball under legs. Rest with legs at 90 degrees on top of ball for five minutes.