Fitness ball exercises can be performed by anyone, from the most delicate of ballerinas to the most muscular of weight lifters. Even better, a fitness ball is a very portable and versatile exercise tool that only needs inflating to be used.

Here are five great fitness ball exercises for shaping and strengthening the body.

1. Core Crunches

   This is a strenuous but fun fitness ball move that is fantastic for building your abdominal muscles. Get on your knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, use your elbows to roll the ball forward until your upper body is extended into a straight line. Roll back to starting position.

2. Trunk Extension

   This is one of those fitness ball exercises that is therapeutic for the back. Get down on your knees and position your body over the top of the ball. Relax so that you are draped over the ball and either cross your hands behind your head or gently embrace the ball with them. Lift yourself up off of the ball until your spine is straight.

3. Elevated Push Ups

   This exercise gives your upper body a workout and helps strengthen and build your pectoral muscles, shoulder muscles and abdominal muscles. To perform an elevated push up using a fitness ball, place the ball at the front of your knees and keep your hands on the floor. Your whole body should be parallel to the floor when you push up to the full extent of your arm’s length and the ball will support your back legs. Use your arms to lower your face to within a few inches of the floor and then push back up to the starting position.

4. Bent Knee Move

   This is like a reverse sit up that flexes your abdomen, back and hamstrings. Lie on your back with your knees bent and your heels resting on top of the ball. Spread your arms out on either side of you. Lift your butt off the floor while squeezing your cheeks as tight as you can. Push your hips toward the ceiling as high as you can. Pause at the top of the movement, then go back to the starting position.

5. Fitness Ball Push Ups

   This is a classic medicine ball move and works to help keep your abdominal muscles taut. Lie on your back with bent knees and your feet flat on the floor. Place the ball on your thighs, right near your knees, and place your hands on top of ball. Lift off of the floor to the point of your shoulder blades and then roll the ball to the top of your knees. Then go back to the starting position.

These types of fitness ball exercises are very easy to do and can be done anywhere that there is a bit of space. They are true anaerobic exercises that help build muscle and stamina in a short period of time.

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