You can do a lot with an exercise ball – and they’re particularly good for those who are targeting core strength. Because the ball provides a fairly unstable base, you’re forced to use your own muscles to stabilize yourself throughout.

For example, doing a tri-cep dip with your feet on the ground will work your triceps (well, obviously…) – but if you do the same exercise with your feet on an exercise ball? Your mid-section needs to work hard to keep your body stable – and that’s the same mid-section that keeps you sturdy on the bike.

Great exercises to do with an exercise ball include:

• Squats – place the ball on your back against the wall, and roll it down the wall as you squat – this actually helps to ensure that you don’t commit the sin of leaning forward as you squat, improving your form
• Tri-cep dips and press-up – perform these as normal (check this guide for our outline) – but place the ball underneath your ankles – you’ll have to work to keep those legs straight!
• Jackknife – this one is excellent for your core, and your quads, as well as being a little cardio kick, too! This video gives a demonstration.
• Roll outs – we could suggest they you buy an ‘Ab Wheel’ as well, but actually you can get two for one with your exercise ball! Place your forearms on the ball, then roll it forward – you should feel it through your abs – get the ball as far away from you as you can, then roll back
• Bridges – great for your back, core, glutes and quads – this is how to perform a ‘normal’ bridge. In this case, lie on your back, with your feet on the ball, and use your glutes to lift your bum up. If you want a little extra burn, roll the ball away from you, straightening your legs – you’ll feel it through your hamstrings!

How much? We found this 65cm ball for just £6.99