Abdominal Swiss Ball Exercises

The Swiss ball was first used by Swiss physical therapists. It has since evolved to a tool used for core and balance training, weight lifting and stretching. To work the muscles of your abs, sit or lie on the ball and perform traditional ab exercises. The ball makes the exercises more effective because of the added element of instability present when placing your body on the ball versus an unmoving floor or bench.

Ball Rollback

The ball rollback exercise works the abs starting from a seated position and controlling the backward movement of your body toward the floor. This is opposite an exercise like a sit-up that starts with the body parallel to the floor and then has it raise up to a seated position. The ball rollback exercise is recommended by Jeanine Detz in her "Ultimate Core Ball Workout" book. To perform the ball rollback, sit on a Swiss ball with your feet on the floor and your legs straight. Put a slight bend in your knees. Sit up tall and cross your arms on your chest. Then, lean backward and roll the ball under your lower and middle back. Continue until your torso is parallel to the floor. Your knees bend as you lean back and should line up with your ankles once your upper body is parallel to the floor. Next, press through your heels and squeeze your abs as you sit back up and roll the ball under your buttocks. The legs straighten again.

Ball Reverse Plank

The ball plank strengthens the abs through stabilization training. The abs work to support the torso in a neutral position, meaning with a flat back. Arching your back actually causes your ab muscles to relax and elongate. This exercise works your abs to keep your back from sagging as gravity pulls your body down, and to keep the Swiss ball from rolling away. Start the exercise with your shins, feet or toes on top of a Swiss ball and your hands on the floor. The palms are flat and the arms are straight. Make your arms perpendicular to the floor and your hands shoulder-width apart. Look at the floor with your neck in line with your spine so your entire body, except your arms, form a line.

Ball Side Crunch

The ball side crunch puts more emphasis on the sides of your abdominal muscles, called your obliques. The obliques assist in the other two exercises, too, for stabilization, but with the side crunch exercise they are responsible for bending your upper body sideways to crunch up off the ball. Kneel with your left knee on the floor and lean sideways onto the Swiss ball. Your right leg is straight with your foot on the floor. Place both hands behind your head with your elbows bent and opened wide. Your torso is draped sideways onto the ball with your left armpit centered on the top. Perform the crunch by lifting your body toward the ceiling. Lower your body back onto the ball slowly. Do the exercise on the other side, too.