Stability ball workouts look deceptively easy, but there are few kinds of exercises that are more difficult to master. That's because stability balls target the core muscles, one of the most important sets of muscles in the body yet one of the hardest to strengthen.

Gaining consistent balance on a stability ball is not only an achievement, it's essential to future workouts. Learning how to balance on a stability ball engages the abdominal muscles, which is where core fitness is centered.

Stability ball workouts should be considered an integral part of an overall fitness program. By focusing on strengthening and toning core muscles, these exercises give improved power and coordination for the aerobic exercises that should form the other part of a complete fitness program.

If you're new to an exercise ball, then start slowly as well all forms of exercise. These beginner exercises may seem simple, but they're harder than they might seem to be because of the ball. When you try these exercises for the first time, you might want to prop the ball against a wall or a sturdy piece of furniture to give yourself added stability.

One of the first exercises for a beginner is the Seated Balance. This exercise works the abs at the same time it improves balance. Sit up straight on the ball and pull in your abs. Place your hands palms down on the ball on either side of your body. Now lift the right foot off the floor and hold it up for 5 seconds. Lower that foot to the floor and lift up the left foot, holding for 5 seconds. Repeat this motion, alternating sides, for 5 to 10 repetitions.

Once you're more proficient, try a more advanced exercise. A popular ball exercise is the back extension, which works like this: Place the ball beneath your hips and lower torso with your knees straight or slightly bent. Place your hands behind the head or behind the back. Now slowly roll down the ball. Raise the chest off the stability ball. Bring the shoulder high enough that the body is aligned properly, with back, shoulders, neck and head in a straight line. Be sure your abs are contracted and don't overdo the back extension.