When working your abdominal muscles, you should target your upper, lower and oblique areas with specific exercises. The obliques are the muscles on the sides of your stomach that are responsible for twisting motions. To challenge your balance and recruit maximal muscle fibers, you can use an exercise ball. This tool can be used by itself or in conjunction with a medicine ball to add resistance. Medicine balls are made out of heavy-duty rubber and they are about the size of soccer balls.
Walkouts
Walkouts are done from a face-down position on the exercise ball. Lie across the ball on your stomach with your hands and toes on the floor. Your body should be folded in half at this point. In a steady motion, walk your hands forward on the floor and let your body roll across the ball. Once your shins are on top of the ball, walk yourself back to the starting point and repeat 5 to 6 times. When walking out, keep your back straight, arms extended and abs engaged.
Leg Raises
Leg raises target your lower abs and they are performed from a face-up position on the floor. Place your arms flat on the floor out to your sides and pinch the ball in between your lower legs. In a steady motion, lift the ball up until the soles of your feet parallel the ceiling. Slowly lower and repeat 15 to 20 times.
Oblique Crunches
Oblique twist crunches are done from a face-up position. Your obliques are found on the sides of your stomach. Lie on your back with your head and shoulders slightly elevated. After placing your hands on the sides of your head, lift your body forward and twist to your left, bringing your right elbow toward your left knee. Slowly return to the start and repeat on the other side. Continue to alternate back and forth until you've done 15 to 20 reps with each side.
Pull-ins
Abdominal pull-ins work your upper and lower abs simultaneously. Place your lower shins on top of the ball and place your hands on the floor directly under your shoulders. Keeping your arms fully extended, roll the ball in toward your head while pulling your knees into your chest. After holding briefly, extend your legs back out and repeat for 15 to 20 reps.
Weighted Crunches
Weighted crunches are done with the exercise ball and a medicine ball. Lie face-up on the exercise ball with your head and shoulders slightly elevated. While in this position, hold a medicine ball in both hands back above your head at a slight angle. In a controlled motion, lift your body forward, squeeze your abs forcefully for a second and lower back to the starting position. Repeat for 15 to 20 reps.
Seated Russian Twists
Seated Russian twists are done with the exercise ball and a medicine ball, and they target your obliques. Sit on the exercise ball while holding the medicine ball straight in front of your chest with your arms fully extended. Keeping your lower body still, rotate your upper body to your right and left sides in a steady and controlled motion for 15 to 20 reps. Keep your eyes fixed on the medicine ball the whole time.
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