Some suggestions to get that (exercise) ball rolling

So you got yourself a stability ball, one of those big, air-filled orbs that looks as if it floated out of an astronomy book. All the trainers and books say you need one. But what are you supposed to do with it after you’ve sprawled on it like a 6-year-old?

First, the idea of using a ball is to create an unstable platform. Keeping yourself balanced requires constant small adjustments. This engages your “core,” the muscles at the center of your body: back, abs, sides and rear end. Doing any conventional exercise -- crunches, push-ups, dumbbell presses or curls -- on a ball makes it a core-builder. It also boosts balance and coordination.

Having said that, there are enough ball-specific moves to have created a mini-industry of books, videos and products. Below are suggested exercises from Michael Morris, co-founder of Resist-A-Ball Inc. and coauthor of the American Council on Exercise’s stability ball training guide, and Madeline Dolente, a certified personal trainer who has taught stability ball classes at Washington, D.C.-area gyms. Do two sets of 10 to 12 reps of each exercise.

* Wall squats: Pin the ball against a wall with your back and shoulder blades, your feet about 24 inches from the wall. Squat until thighs are almost parallel to the floor, then rise back up. This works your quadriceps and gluteus (butt) muscles.

* Standing twist: Stand with knees slightly bent and hold the ball in front of you. Twist at the waist to one side and bring the ball just outside your knee. Return to starting position, pause and repeat on the other side. Works obliques (on sides).

* Push-ups: Lie on the ball, the sphere under your hips or thighs, hands on floor in line with shoulders. Lower your chest toward the ground and push back up. Keep your abs tight. Make this harder by moving the ball more toward your feet. Make this really hard by lifting one leg while you crank out the push-ups.

* Crunches: Sit on the ball and walk feet out until the ball is against your lower back. Cross arms over chest and slowly roll up, using abdominals. Keep chin up. Harder: Extend arms overhead, fingers interlaced.

You can also use the ball to stretch. The American Council on Exercise suggests:

* Back extension: Sit on the ball with fingertips supporting the back of your head, elbows out. Walk your feet out until upper back is lying on the ball. For a more intense stretch, lengthen your arms overhead and straighten your legs.

* Kneeling side: Kneel on a mat with ball adjacent to your right hip. Put right hand on ball and let left arm hang. Sweep your left arm up and over your head and let your right side bend over the ball. Repeat three to five times. Hold the final arc 10 to 30 seconds for a static stretch.

* Pelvic circles: Sit on the ball and slowly circle your hips clockwise three to five times. Reverse direction. Focus on releasing tension in the hips and lower back.

ACE’s stretching workout is on the Web at www.acefitness.org/getfit/freeexercise.aspx. For strength moves, with photos, go to www.resistaball.com/parademag.htm.