1. Begin With Balance
Effective workouts on the exercise ball stem from good balance. You can start to increase your balance by sitting on the ball with a straight back and your feet planted in front of you, just like you are sitting in a chair. Explore your sense of balance on the exercise ball with small movements like a pelvic tilt or small circle roll. Try closing your eyes or focusing on a fixed object while you move to stay steady on the exercise ball.
2. Use Proper Form
Proper form takes time to learn, but it is something you should focus on from the first exercise. The exercise ball is a great tool because your body will straighten to stay balanced on the ball. Good posture is important in form. Hip, knee and foot positions change with different ab variations. Learn each position from a professional trainer before you start the workout to avoid injury.
3. Gravity Provides Instant Resistance
Natural gravity gives great resistance during ab workouts with the exercise ball. The earth's pull provides resistance giving your abs a great workout without additional equipment. Manipulate the exercises to work with your ability level. Beginners roll out from the ball to start the abdominal exercises with more support from the ball. Roll your hips closer to or on the ball for a more intense workout.
4. Work the Three Regions
Your abdominal muscles fall into one of three categories, or abdominal regions. They are separated into the upper region, the lower region and the oblique muscles. You use the exercise ball in precise movements that target one region at a time, making small controlled movements on the exercise ball. These small movements focus in on certain muscles, working one region or muscle area of your abs at a time to help tone and flatten stomach bulges.
5. Select the Right Product
Exercise balls come in different diameters. Try out some of the different sizes to make sure you have the right size for your height. A properly sized exercise ball will come up to your knee. Sit on the exercise ball and plant both feet in front of you in a normal sitting position. Your knees should be at a 90-degree angle. Check the exercise ball regularly for scrapes and air pressure. The ball will lose air slowly over time, so reinflate the ball to keep the right amount of pressure in it.
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