The most important thing in establishing a proper exercise program is a core stability and strength program. So many people want to just get to the basics of it all by working out with high intense cardiovascular or aerobic training along with weight training.
One of the most important functions of our body is the core which is made up of the Rectus Abdominus, Serratus Anterior, Internal and External Obliques and the Transverse Abdominus of the front or anterior of the body along with the Erector Spinae, which is in the low back. These are crucial muscles that support the body in movement and they are the first muscles that are ignited when the neurological system ignites the muscular system to perform its biomechanics in movement such as walking, running or in strength training or any movement format.
The first step is to accomplish a core stability program which is very simple and many people ask how to complete this type of program. Stability is within the core that works on balance and stabilization of the human being. Exercises would consist of face down planks, side planks and of course sitting on an exercise ball performing spinal stability with the shoulders retracted back and neck back with the palms down at the side at an angle with the abdomen contracted and lifting one leg at a time for a number of seconds and repeat for the other leg. After 2-4 weeks, depending on how you are doing in your core stability program, you should hopefully progress up to the core strength program, perhaps when you can balance on both knees or on two feet on top of the ball.
Core strength will involve completing crunches on the exercise ball, such as laying the upper back on the ball completing 10-12 repetitions for 2-3 sets completed at least 2-3 times per week for the next 1-2 weeks, and then resistance will increase slightly for repetitions for 8-10 for another 2-3 sets for the next 2 weeks and if possible adding a twist along with Roman Chair extensions.
Core stability and strength is a key concept in our ability to becoming more fit and stabile, as stabilization is the key with strength following. You can take on these exercises anywhere and make yourself healthy and if you believe, one day you could possibly stand on the exercise ball.