Stability balls are also known as exercise balls, fitness balls or Swiss balls. When using a ball, your balance is compromised, leading to a high amount of muscle activity. This forces you to use proper form. If you want to work your lower abs, you can do exercises from a face-up or face-down position.
Leg Raises
Leg raises work your abs from a face-up position on the floor. Lie on your back with your arms at your sides and your legs spread into a "V" shape. After pinching the ball between your ankles, lift it up in the air until the soles of your feet are parallel the ceiling. Slowly lower the stability ball until it is right above the floor.
Pull-ins
Abdominal pull-ins work your lower and upper abs simultaneously. Place your lower shins in the stability ball and place your hands shoulder-width apart on the floor. Steadily lift your hips and form a straight line from your shoulders to your heels. Your body should be in a push-up position at this point. In a smooth motion, roll the ball on the floor as you pull your knees into your chest. Squeeze your abs forcefully, extend your legs out and repeat. Make the exercise more challenging by doing the pull-in with one leg on the ball and one leg lifted in the air.
Half Pike
Half pikes are done from a face-up position on the stability ball and you need a workout bench to do these. Place the ball in front of the bench, lie on it with your shoulders and head resting comfortably and grasp the bench with your arms overhead. In a steady motion, raise your legs in the air until your feet parallel the ceiling. Slowly lower until your legs are parallel to the floor and repeat.
Reverse Crunches
Reverse crunches require you to isometrically contract your leg muscles. Lie on your back with your knees bent and legs draped over the stability ball. After pressing into the ball with your heels and pinning it against the backs of your legs, lift it off the floor as you bring your knees into your chest. Slowly lower and repeat.
Single Leg Supine Bridge
A supine position means you are facing up. The alternating supine bridge works your lower abs and lower back simultaneously. Lie on the stability ball with your shoulders and head resting comfortably. Your knees should be bent, your feet should be flat on the floor and you should have a straight line from your shoulders to your knees. Carefully raise your right leg until it parallels the floor and hold for a second. Slowly lower and repeat with your left leg. Continue to alternate back and forth until you've done your reps with each leg.
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