Dr. Susanne Klein-Vogelbach invented the Swiss ball in the 1960s as part of her rehabilitative physical therapy program. During the 1980s, the Swiss ball gained popularity in the states and is now a common piece of exercise equipment in gyms and fitness programs. During Swiss ball exercises, abdominal muscles work to stabilize the rest of the body. Performing abdominal exercises on a Swiss ball challenges the entire core: the abs, lower back and hip muscles.
Crunches
The Biomechanics Lab at San Diego State University conducted a 2001 study to determine the most effective abdominal exercises. The study ranks stability ball, or Swiss ball, crunches as the third most effective exercise for strengthening the rectus abdominus. The rectus abdominus is the abdominal muscle that runs vertically down the front of your stomach.
To do a stability ball crunch, sit on top of an exercise ball, resting your feet on the ground in front of it. Lean back and roll the ball underneath your lower back and shoulders. Lift your hips so they form a straight line with your abs and shoulders. Place your fingers behind your head, tighten your abdominal muscles and focus on the ceiling. Lift your torso 45 degrees, pause for three seconds and lower to the start position. Complete 15 repetitions.
Plank
The Mayo Clinic recommends Swiss ball planks to challenge the core and build abdominal strength. This exercise also recruits stabilizing muscles in the core, including the obliques and the lower back.
To do the plank on a ball, kneel behind a Swiss ball. Roll the front of your torso onto the ball and place your hands on the floor in front of it. Walk your hands out in front of you, stopping when the ball is directly under your thighs. Adjust your hands so they are directly under your shoulders. Lift your feet so your knees and lower legs are parallel to the ground. Hold in this position for 30 seconds.
Abdominal Ball Raise
The abdominal ball raise, another exercise recommended by Mayo Clinic, challenges the rectus abdominus and the lower abdominal region.
To do this exercise, lie face up on a mat, resting your feet on top of a ball. Adjust your feet so they are hip-width apart, then grip the ball with your heels. Tighten your abdominal muscles and press your lower back firmly against the mat. Slowly, lift the ball off of the mat 3 inches. Pause for three seconds, lower and repeat 15 times. Avoid touching the ball to the ground in between repetitions to increase intensity.
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