Yoga balls are known by other names, such as fitness balls, Swiss balls, balance balls and body balls. When it comes to doing ab exercises on the ball, you can target your upper and lower rectus abdominus muscles and obliques which are found on the sides of your stomach. Since your body is off balance when you use the ball, you are forced to contract maximal muscle fibers to maintain proper form.
Lying Leg Raises
Lying leg raises work your lower abs and they are normally done on the floor. You can increase the challenge by doing them on the yoga ball. Lie on the ball with your head and shoulders slightly elevated and a weight bench behind you. After reaching back and grasping the bench with your hands, raise your legs off the floor so they are straight out. Keeping your legs together, raise them up until your body forms a 90-degree angle. Slowly lower them back to the starting point and repeat 15 to 20 times.
Pull-ins
Abdominal pull-ins work your upper and lower abs. Place your lower shins on top of the ball and place your hands shoulder-width apart on the floor. In a steady motion, push yourself off the floor by fully extending your arms and lift your hips to form a straight line from your shoulders to your heels. Carefully pull your knees into your chest by rolling the ball on the floor. After squeezing your abs forcefully, extend your legs back out and repeat 15 to 20 times.
Side Crunches
Side crunches target your obliques and you need a wall to do these. Place your left hip on the ball, your hands on the sides of your head and your feet against the wall in a staggered position. In a steady motion, lift your body laterally in the air to your right by engaging your obliques. After squeezing forcefully, lower yourself down laterally over the ball and repeat. Once you've completed 15 to 20 reps, switch sides.
Seated Rotations
Seated rotations work your obliques with the help of a medicine ball. Sit on the yoga ball with your knees bent, feet flat on the floor and the medicine ball held at arm's reach in front of your chest. Keeping your lower body still, rotate back and forth to your right and left sides as far as possible each direction for 15 to 20 reps with each side.
Elevated Crunches
Elevated crunches target your upper abs. Lie on your back with your knees bent and the backs of your lower legs resting on top of the ball. After placing your hands on the sides of your head, lift your shoulders off the floor and move your upper body forward. As you do this, squeeze your abs forcefully, slowly lower and repeat for 15 to 20 repetitions.
Planks
Planks work your abs with no range of motion. Place your hands on the ball shoulder-width apart and place your toes hip-width apart on the floor behind you. In a steady motion, push yourself up until your arms are fully extended; lift your hips and contract your abs to straighten your back. Once into this position, hold for 30 to 45 seconds. You can make the plank easier by doing it on your forearms.
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