Though they’ve been around since the 60’s, exercise balls were primarily used for physical therapy until a few years ago when they moved into workout rooms and became available for purchase at department stores. Now, it seems like almost everyone has one. But, what do you do with it? Most of the people I see at the gym don’t venture far from the basic crunch. Here are 5 exercises to help you experience the true potential of your exercise ball. So, go grab yours from the back of the closet or the corner of your room where it’s been collecting dust…

Basic Crunch

Though I dogged it above, this exercise really is beneficial.

How to:

Sitting on the ball, roll your body forward until just your butt is on the ball and your legs are at a 90 degree angle. Putting your hands behind your head, do a regular crunch. Try to come up as far as you can, making this more of a sit-up than a crunch. Do at least 25 reps in each set for a goal of 100 total reps.

Leg Pull-ins

This one seems pretty challenging, but once you get the basic motion down, it’s quite easy.

How to:

Place the ball near your ankles and lie in a push up like position with your hands supporting you. Push your butt toward the ceiling and roll the ball so that the tops of your feet are supporting you. Roll yourself back down to the start position. To get the best from this workout, try contracting your abs while you go up. This will also help to keep your core supported. Try 10 reps to start for 4 sets.

Ball Raise

Less intense than the leg pull-in, working your lower abs.

How to:

Lying on your back with your legs bent, grip the ball between your knees. Raise the ball as far as you can while still keeping your back on the ground. Lower your feet back to the ground. Repeat for 25 reps for 4 sets.

Oblique Roll

This exercise specifically focuses on your obliques to trim down and tone those love handles!

How to:

Lying on your back, drape your legs over the ball. Roll your legs to one side, maintaining contact with the ball. Roll back to center, and then to the other side. Complete 25 total reps for 4 sets.

Twist Crunch

This is a compound exercise focusing on on your obliques and your lower abs.

How to:

For this exercise, picture the common bicycle crunch where you lift one shoulder up to the opposite knee. To do the Twist Crunch with the ball, lie flat on your back with your legs extended and the ball between your ankles. With your hands supporting your head, crunch and twist one shoulder toward the opposite leg. Simultaneously, twist your legs so that leg is closer to the the shoulder coming toward it. Switch. Do a total of 25 reps for 4 sets.