An exercise ball is a large, inflatable ball measuring anywhere from 14 to 30 inches that can be used as a fitness tool when exercising. Using an exercise ball can work your inner and outer abdominals and the obliques, helping to define and tone your muscles.
Side Flexion
This exercise will work your oblique abdominals as well as your core muscles. Lie on your right side with the exercise ball pinned under your right hip and rib cage and your legs extended on the floor. Cross your feet so the left foot is staged in front of the right, giving you more balance. As an option, you can anchor both of your feet against a wall for more balance. Keep your right hip on the exercise ball and bring the right side of your ribcage down into the right side of your pelvis, flexing your abdominals and engaging your core through the entire movement. Repeat on your left side.
Three-Point Forward Roll
Get into a plank position: put your feet on the ground and your forearms on the exercise ball, essentially extending your body into a long line. Center the ball under your chest and hold your body in a straight line by using your core muscles to tighten your entire body. Contract your abdominals muscles and slowly roll the ball forward with your forearms. This advanced exercise works your abdominal muscles and your core.
Reverse Abdominal Curl
Lie face up on a mat or the ground, with your hands positioned under your lower back. Bend your legs at a 90-degree angle and position the exercise ball between your feet. Holding the ball between your legs, lift your tailbone off the ground, using your core and your abdomen to lift. Bring your pelvis toward your ribcage, hold, and slowly release.
Dumbbell Fly with Crunch
You will need dumbbells for this exercise. Lie on an exercise ball with your head, neck and shoulders on the ball and your feet positioned firmly on the floor at a 90-degree angle. Keep your torso parallel to the ground. Hold one dumbbell in each hand (choose the weight best for you) and raise them straight over your chest, palms facing in. Slowly open your arms out, engaging your core muscles for balance and lowering the weights in a semicircular arc. Exhale and raise the weights back up to the starting position, simultaneously tightening your stomach muscles and crunching your stomach up until the weights are positioned above your chest. Return your body back to the starting position and repeat.
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