Advanced isometrics are performed on an exercise ball to strengthen your abs, back and increase core stability. The exercise ball is used to challenge your balance. Your goal is to maintain your stability as the ball moves underneath you. You may find your body shaking the first few times with these exercises. Don’t get discouraged, your muscles will gain strength the more you do them. Learning these few exercises will help reduce your stress, improve your health and give your more energy.

You should already have an exercise ball, stability ball or therapeutic ball of some sort if you are moving into Advanced Isometrics. If you don’t have one get one; it is the best piece of equipment you will ever purchase. The exercise ball will work your abs harder, give you greater range of motion and improve your balance, coordination and stability. Repetition is very important in isometrics. For the best results, perform each exercise at least three times in the beginning. Increase this to ten for the maximum results. Your goal is to exhaust the muscle completely.

The first position is called the "Plank Position." You will begin this exercise with your elbows on the ball and balance on your toes keeping your body in a straight line. Hold this position beginning with 10 seconds increasing to 30 seconds. Hold your body in a straight line pulling your abs in to keep your back from arching.

The second position is the "Hand and Toes." Place your hands on the floor and your toes on the ball, maintaining the straight line of your body. Once again hold this position beginning with 10 seconds and increasing to 30 seconds. Lift your hips slightly if you feel your back beginning to arch. You will see results if these exercises are done correctly.