Gym balls are training tools made out of durable rubber material. They get inflated to diameters of 55 to 85 cm, and can be used in a number of applications. When it comes to training the abs, multiple exercises can be done that target the upper, lower and oblique areas. In some instances, other equipment can be factored in as well.
Lying Leg Lifts
Lying leg lifts are lower ab exercises that require a weight bench. Place the ball an arm's reach in front of the bench and lie face-up on it with your head, shoulders and mid back resting comfortably. Once into this position, reach back, grab the bench and lift your legs so your body is straight. While keeping your upper body still, raise your legs up until your body forms a 90- degree angle. Slowly lower your legs and repeat 15 to 20 times.
Abdominal Pull-ins
Abdominal pull-ins work your upper and lower abs simultaneously. Place your lower shins on top of the ball, place your hands shoulder-width apart on the floor and lift your hips to form a straight line from your shoulders to your heels. You should be in a push-up position at this point. In a controlled motion, roll the ball toward your head and pull your knees into your chest. After pausing briefly, extend your legs back out and repeat 15 to 20 times. You can also work your obliques with this same exercise by pulling your knees in toward each shoulder in an alternating fashion.
Side Crunches
Side crunches target your obliques. Place your left hip near the top of the ball and brace your feet into a wall in a staggered position. After placing your hands on the sides of your head, bend laterally over the ball to your left side, hold for a second then lift up to your right by engaging your obliques. Briefly hold again and lower yourself back down. Once you've done 15 to 20 reps, switch sides.
Planks
Planks are isometric ab exercises where there is no lengthening or shortening of a muscle. Place your forearms shoulder-width apart on the ball and place your toes hip-width apart behind you. Your body should be at an angle to the floor at this point. Once into this position, lift your hips up, straighten your back and tighten your abs. Hold this position for 20 to 30 seconds. For an advanced variation, place your hands shoulder-width apart on the ball and do the plank with your arms completely extended.
Russian Twists
Seated Russian twists are performed with a gym ball and medicine ball. Sit on the gym ball while holding the medicine ball in front of your chest with your arms extended. Keeping your back straight and eyes fixed on the ball, rotate your upper body back and forth from your right to your left in a steady motion. Continue for a set of 15 to 20 reps.
Crunches
Crunches target your upper abs. Lie face-up on the ball with your head and shoulders slightly elevated and your hands on the sides of your head. In a steady motion, raise your upper body forward and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times. You can increase the resistance with this exercise by holding a medicine ball straight above your chest.
Elevated Crunches
Elevated crunches are performed from a face-up position on the floor and they target your upper abs. Place your heels on the ball and your hands on the sides of your head. In a controlled motion, lift your shoulders off the floor, move your upper body forward and squeeze your abs for a full second. Slowly lower and repeat for 15 to 20 reps.
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