The exercise ball is a popular tool for abdominal exercises because of the added challenge to the abs created when a person places weight on a ball. It is easy to feel the difference simply by lying on the floor and then lying on a ball, or even sitting in a chair versus sitting on a ball. The ball moves, and it is exactly this movement, which your core must fight when doing ab exercises, that makes exercise ball workouts so effective.
Side Wall Crunch
The side wall crunch works your abs, particularly the oblique muscles on your waist. This exercise won't spot-reduce away love handles, but it will strengthen your abdominals. To perform the side wall crunch, place your feet against a wall, right in front of left, and lie sideways on a ball with your left hip on the ball. The legs are straight. Your hands go behind your head with your elbows bent and pulled back so they are in line with your ears. From this starting position, you lift your upper body toward the ceiling and bend at the ribcage so your shoulder moves toward your hip. Lower back down until your upper body is parallel to the floor to finish a side wall crunch. Do the same lying on your right side.
Dead Bug With Ball
The dead bug is a Pilates exercise for the abs. To do the dead bug with a ball, lie on your back and hold a ball between your hands and knees above your stomach. Your knees are bent at 90 degree angles above your hips. Your arms are straight with your palms holding the front of the ball. Then, lower your right arm overhead toward the head. Simultaneously lower your left leg toward the floor and straighten it. Hover both your arm and leg about an inch from the floor. Bring your arm and knee back against the ball and then lower the opposite arm and leg.
Swiss Ball-Twist2
The Swiss Ball-Twist2 has two parts. In the first motion, you do a knee tuck while lying on the ball. Then, there is the added twisting motion. You begin lying face down on the ball with the ball under your shins. Support your upper body with your arms straight and your hands on the ground about shoulder-width apart. Flatten your back before you begin and look at the floor. Then, bend your knees and roll the ball underneath you. Next, twist your legs and hips to the right, but keep both hands flat on the floor. Bring the ball back to center and roll it backward to the starting position. Repeat the knee tuck and twist to the left. Alternate sides that you twist to on each rep, but be sure to return back to the starting position each time.
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