After mastering basic moves within stability ball workouts, it becomes possible to burn much more fat and calories by turning them into dynamic exercises. This means advancing beyond basic crunches to linking continuous and fluid motions.

Areas of the body with higher muscle content burn calories faster than areas in which fat is stored. By creating a higher muscle to fat ratio you make it easier for the body to burn calories and subsequently fat. It has been shown be research at Sacramento State University, that exercises using balance tools build twice as many muscle fibers as traditional static exercises like flat crunches.

The Seated March is a good beginning exercise. Sit on the ball with spine straight and abs in. Begin marching at a slow pace by lifting one foot off the ground then the other. If you are comfortable with this try lifting your knees higher and bounce with the movement. Continue this for one to two minutes.

Use the Upper Body Russian Twist to join single side oblique exercises into a smooth ab building motion. With the body in the supine bridge position, upper back lying on ball, bring your arms together in front of your chest so that they're pointed at the sky with palms together. Rotate your hands from ninety degrees on one side to ninety degrees on the other, sweeping and arc over the top of your chest. Take care not to strain the lower back by moving faster than your back is ready for.

From the Russian Twist, move on to the Drop and Recover exercise. Lay with your back off center on ball, supporting one shoulder area or the other. Knees should be bent and feet planted flat on the ground. With the arm that is suspended over the floor, reach up to the sky, rolling from your shoulder off the balance on your opposite elbow. Then roll back down into the starting position. Repeat at a slow speed until the motion becomes natural.

A basic exercise that can become dynamic is the roll-out. Lie chest down on the ball and walk forward on both hands, letting the ball roll under you until your shins are resting on it. Repeat this, keeping your legs as elevated as possible and back straight. The quicker your repetitions, the more calories your burn.

Roll-ins are a good next step after mastering crunches on the stability ball. A good amount of upper body strength is required for this exercise. The ability to do over ten push up is an indicator of whether you can do this. Starting from push up position, bring your shins on top of the ball with arms straight back parallel to ground and abdominals rigid. Bring your knees to your chest without arching your back and hold for one second. Next extend the feet back to where they started. If you find it difficult to get into starting position, lie with your stomach on the ball, and walk forward on your hands until your shins are on the ball. The further out your upper body is from the ball, the more intense the workout becomes for your abdominals.

Stability ball workouts should be done slowly at first while keeping your form with head aligned to the spine and abdominals tense. Getting the motions right in the beginning will provide the foundation for a better work out and reduce the risk of injury to the back.