Yoga balls are often referred to as "stability balls" or "yoga fitness balls." Yoga balls are pieces of exercise equipment that can be used for different fitness purposes. Because you have to engage your stomach muscles to prevent a yoga ball from rolling away, it is a particularly effective tool on which to do abdominal exercises.
Abdominal Crunches
Abdominal crunches (often simply called "crunches") are a classic stomach-strengthening exercise and a good one to do on a yoga ball. Start by sitting on the yoga ball with your feet about hip-width apart on the ground. Cross your arms on your chest. Tighten and contract your abdominal muscles. Lean back until you feel your abdominal muscles are engaged. Hold this position for three deep breaths. Then return to the beginning position and repeat the exercise for at least 10 repetitions to complete one set. Do two or three sets of crunches at least three times per week to get the optimal benefits from the exercise.
Abdominal Ball Raise
Start this exercise by lying on your back. Rest your legs on top of the ball with your legs separated approximately hip-width apart. Contract your abdominal muscles as you squeeze your legs closer together. Raise the ball off the ground. Focus on moving your belly button closer to your spine and keep your stomach muscles contracted to help protect your lower back. Hold this position for three deep and long breaths. Return to the beginning position and repeat the exercise at least 10 times. To make the exercise more challenging, you can lift the ball off the ground with your legs and let your legs fall to the right. Stop before you reach the ground. Hold the position for three breaths. Keep your shoulders on the ground. Return to the beginning position. Repeat the exercise on the left side. This is one set. Do at least two or three sets at least three times per week for optimal results.
Side Exercise
Lie on your left side to start this exercise. Keep the yoga ball between your legs. Straighten your left arm along the ground. Tighten and contract your abdominal muscles. Raise your legs off the ground by keeping the ball between your legs. Hold this position for at least three deep and lengthy breaths. Return to the starting position and repeat the exercise at least 10 times. Try the exercise by lying on your right side and repeat the exercise again at least 10 times. This is one set. Try to do two or three sets at least three times a week for the best results.
Squat and Reach
Hold your yoga ball in front of you. Bend your knees. Keep your arms parallel to the ground and your back straight. Do not allow your knees to extend past your toes when you bend them. Contract and tighten your abdominal muscles. Rotate your upper body and reach with the ball toward your right side. Hold for three long and deep breaths. Return to the starting position. Repeat the exercise on your left side. Do at least 10 repetitions of the exercise for one set. It is best to do two or three sets of the exercise at least three times per week for the best results.
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