The large exercise balls have become popular at rehabilitation centers, gyms, and in peoples homes and offices. There are so many great exercises that can be done for the core, back, arms, and legs. It’s also a great tool to use for strengthening the neck muscles.

Unlike some of the other muscles in the body, you really can’t lift weights or use resistance bands for the neck. You can, however, use the ball (and gravity) in various positions to help strengthen the muscles in the front, back, and both sides of the neck.

To strengthen the front of the neck, you can perform any exercise where you lie on the ball on your back with the head unsupported. This requires the muscles on the front of the neck to work to support the weight of the head against gravity. An example of such an exercise is lying on your back and doing a chest press with the head off the ball. If this is too difficult, you can start out by sitting on the ball and slowly reclining back as far as you can, and gently returning to an upright position. This will allow the muscles to gradually develop strength without over-stressing them.

To strengthen the back of the neck, you can perform any exercises where you lay on your belly on the ball with the head unsupported. Doing back strengthening, such as rowing in this position is an excellent example of a way to strengthen the back of the neck as well as upper back muscles. In this position be sure to keep the neck in a neutral position, so you’re not straining to look up at the ceiling or down to the floor.

The side muscles of the neck can be targeted by doing exercises on the right and left side lying positions on the ball. For example, you could lie on your side with the head unsupported and perform side leg lifts to tone the outer thighs and train the side neck muscles at the same time. If it’s difficult to balance on your side, position your feet at a wall for added stability and safety.

The neck, as with any region of the body, is more susceptible to injury when there is an imbalance in terms of strength and flexibility. Finding creative ways to strengthen the neck can help with prevention as well as rehabilitation of neck injuries.

Core strengthening, or exercises that target the deep and superficial stomach and back muscles, is recommended for the majority of people with various forms of back pain. These “core” muscles help to support and stabilize the spine, thereby reducing the likelihood for pain and inflammation.

You can learn core strengthening exercises from a physical therapist or personal trainer. The advantage of working individually is that the exercises prescribed to you will likely be specific to your own anatomy. If you are looking for ways on your own to strengthen the core, or are bored with your current regimen, here are a few different ways to target the core muscles.

1. Get on the Ball: Exercise ball, that is. These balls are widely used in rehab centers and health clubs. They require you to use the core muscles while performing various trunk, back, leg, and arm exercises. If you don’t engage the correct muscles, you’ll know as you roll off the ball. (If you have issues with your balance, you would not want to try this type of core work unless under the supervision of a trained exercise or health care professional.)

2. Yoga for Abs: Many yoga classes incorporate some abdominal and back strengthening poses. This is also the title of a 15 minute video by Rodney Yee that offers a challenging sequence of abdominal and back strengthening exercises, along with some stretches and a relaxation period. Beware that if you have back pain, this video may be difficult and some exercises not appropriate. (For example, he does double leg lowering exercises which can be stressful to the back if you don’t have sufficient strength to execute it with correct form.)

3. Pilates: There are many Pilates videos on the market and most gyms also offer Pilates classes. Pilates offers various dynamic strengthening and stretching exercise for the spine, abdominals, and hips. Be sure to keep the abdominal muscles drawing in (when you look down at your belly, it should look flat and not be bulging out) as you perform the various exercises. This is a key component to performing Pilates techniques correctly.

4. Belly dance: This may or may not appeal to you. However, the belly dance class I take at my gym is an amazing core workout. It requires you to make very controlled, isolated movements of the pelvis, hips, and ribcage. You can feel muscles working that you never knew you had. There are belly dance videos available and some fitness stations on TV offer belly dance shows as well.

One of these may be a nice compliment to your existing exercise program, or it may allow you to learn different ways to activate your core.

In my adult life, I’ve tried to remain committed to an active, fit lifestyle because I enjoy exercise and it makes me feel better physically and mentally. Sometimes, however, I find myself getting a little too comfortable with my usual workout routine. I am very satisfied running the same 3 mile route every day, and rely heavily on my trusty running mates to push me to add that one (or three) extra mile, run the hills in the cemetery, or pick up the pace to cover the same distance in less time. It’s so easy to start an exercise program and do basically the same thing each time. The body gets accustomed to this very predictable pattern, and improvements in strength, endurance, and fitness start to level off. Since I rely on the motivation of peers to really push myself during exercise, I was happy to rejoin the gym after having my 2 children. I immediately perused the class schedule and was happy to see how many were offered. I hadn’t taken a spinning class in almost three years, so that first week I signed up for an early morning class. (Spinning is an aerobic class where you ride a bike and can adjust the speed and resistance to make it harder.) My hour long class went something like this:

6:00 I arrive, adjust my bike, and climb on to warm up.

6:05 Class scheduled to start. Where is the instructor?

6:10 OK, we’re starting. Maybe we’ll cut the class short since we started late?

6:12 Wow, I forgot how uncomfortable these seats really were. Good thing I wore my padded bike shorts.

6:20 I thought I was in shape. These sprints and hill climbs are tough.

6:30 Half way there. I can make it.

6:40 I don’t know if I can make it. I wish this was a 30 minute class.

6:42 It’s only been 2 minutes since I last looked at the clock?

6:50 This seat is killing me. I’ll be happy if I can even sit down tomorrow.

6:55 Another 3 minutes of sprinting? He’s got to be kidding.

7:05 Last song. I guess this wasn’t so bad after all.

7:10 “Great class,” I call out to the instructor as I leave drenched and winded.

6:00 am the following day: I’m not even sore today. Maybe I didn’t push myself after all.

I feel so good after a challenging workout. While I sometimes dread the process, other times I thoroughly enjoy it. There are several ways to mix up your workout to give your body and mind an additional challenge and improve your fitness level. Here are a few:

Cross training

Cross training is a great way to keep your body from getting accustomed to the same workouts. By varying your exercise routine, you keep your body guessing and force it to adapt and adjust to the new challenges you present. If you are a runner, through and through, biking or stair climbing will force your body to use different muscles in different ways to help condition them. If you always walk, you could try hopping on a bike or into a pool once or twice a week. If you belong to a gym, venture into one of the aerobic, dance, Pilates, or yoga classes each week. Cross training can also help prevent boredom and allow you to stay more committed to and interested in exercise.

Interval training

Interval training involves varying the speed and intensity of a given workout. For example, if you generally walk two miles a day at a twenty minute mile, an interval workout might include walking at your usual pace for 5 minutes, then jogging for 30 seconds, then returning to your usual pace. You could then walk as fast as possible for 1 minute, jog for 30 seconds, and vary the speed and distance of each of these intervals for the remaining time. You could also vary your route to include more hills which would increase the difficulty level.

Weight training

If you are faithful about your cardiovascular exercise but just aren’t getting the results you want, adding in weight training may be just what you need. Resistance exercise using nautilus, hand weights, or ankle weights helps boost your metabolism and tone your muscles. If you invest in 3- 5 pound hand weights and 5 pound ankle weights, you could do a variety of exercises standing, sitting, or laying down and successfully target all of your major muscle groups. Another great tool to use at home is an exercise ball. These balls are great for performing various back and abdominal strengthening exercises, and can also be used to do squats, lunges, and push-ups.

Get outdoors

Althoug in cold winter months it can be a challenge, consider bringing your workouts to the outdoors. If snow and ice don’t get in your way, take a hike along local trails, go for a run, or get on your bike and go off for an adventure. Cross country skiing, snowshoeing, and ice skating are other great ways to get a good cardiovascular workout. The fresh air and new scenery are a sure way to motivate you and help you enjoy your workout.

Enlist a friend

While some prefer to exercise alone, working out with a friend or the whole family can be a source of motivation and encouragement. You might unknowingly find yourself covering more distance because you’re having such great conversation. And who can resist picking up the pace when their two year old yells “Faster, faster!” from the stroller?

So get going. Go faster, go longer, go harder. And try to have fun in the process.