The abdominal muscles work as movers and stabilizers. As movers, they flex, or bend, to lift the upper body in a crunching motion; as stabilizers, they contract, or squeeze, to hold the torso and spine in place to maintain body position. Exercises performed on a ball provide a workout using both movements. These workouts can increase abdominal muscle strength and endurance.
Seated Exercises
Sit on the ball with your back straight, knees bent, thighs parallel to the floor and feet flat on the floor. Working slowly and with control, move hips forward, rolling the buttocks back. Return slowly back to the starting position by moving the hips back and relaxing the lower back muscles. Crunch the abdominal muscles throughout the movement to keep the back straight and control movements. Continue the exercise for 30 to 60 seconds. Perform side-to-side movements by contracting the obliques, or side abdominals, to move the ball slowly to one side and back to the center. Repeat the exercise, this time contracting the opposite side obliques, bringing the ball to the opposite side and back to the center. Continue the exercise for 30 to 60 seconds.
Crunches
Balance on the ball with legs bent, feet flat on the floor, torso leaning back and hands behind the head. The middle to lower part of the back should be leaning on the ball throughout the movement. Lift the upper body in a crunching movement by contracting the abdominal muscles and pushing the ribs down into the body. Bring the body towards the knees, hold and slowly return to the starting position. Keep the head and neck in alignment, and avoid bending the neck forward and bringing the chin to the chest. Exhale as the abdominals begin the crunching movement. Repeat three to four sets of 10 to 25 reps, depending on strength and endurance levels.
Lower Body Lift
Lie on your back with knees bent, squeezing the ball between the thighs. Place your hands under the buttocks for lower back support. Continue to squeeze the ball while lifting the lower body and bringing the knees towards the chest. Slightly elevate the hips to increase contraction of the abdominal muscles. Slowly return to the starting position, keeping the feet off of the floor. Exhale upon lifting the lower body up. Complete three to four sets of 10 to 25 repetitions, depending on strength and endurance levels.
Plank Pull-ins
Begin on the floor in a push-up position, extending the legs over the ball, with shins and ankles touching the ball and with feet hanging down. Keeping the abdominal muscles tight and contracted, bend the knees and pull the legs in towards chest, keeping the shins and ankles above the top of the ball. Hold and slowly return to the starting position. The abdominal muscles must stay contracted to keep the back from arching and the hips from dropping. Exhale upon bringing the knees in towards chest. Complete three to four sets of 10 to 25 reps, depending on strength and endurance levels.
References
- "The Book of Yoga & Pilates"; Christina Brown; 2002
- "Stronger Abs and Back"; Dean Brittenham & Greg Brittenham; 1997
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