Abdominal exercises that involve movement of the lower body are often called lower abdominal exercises. A stability ball is a fitness tool used for core training and can be used for lower ab workouts for variety and extra challenge. Trying to hold onto a ball or lie on one is much harder for your abs than lying on the floor.
Exercise Ball Abdominal Pull Ins
The abdominal pull ins work your lower abs while your body is in push-up position with your legs on the ball. This allows your legs to roll the ball under you, contracting your abs for stabilization. Your ab muscles are not attached to your legs so they do not directly work your abs when moved, but they do need to stabilize your spine and torso. To do the exercise ball abdominal pull ins, lie face down with the ball under your shins and your arms supporting your upper body with your hands on the floor. The arms stay straight during the exercise. Your back is straight too. With your legs straight on the ball and your body parallel to the floor you are in the starting position. Next, bend your knees and roll the ball so your heels move toward your buttocks. Your knees will point toward the floor. Roll the ball back to complete the exercise.
Ball Rock
The ball rock exercise gets its name from the rocking motion you do while on the floor. The ball is held between your shins and hands, which keeps your body in the correct alignment for the exercise. The legs and torso rolling back and forth on the floor challenges your lower abs to keep your lower back flat. Begin the ball rock lying face up with your arms and legs lifted straight toward the ceiling. The ball is held tight between your palms and shins with your feet flexed so your toes help keep the ball in place. Squeeze your abs and press your back into the floor. Then, roll your head and shoulders off the floor. Your legs will lower to about a 45-degree angle to the floor as your upper body and ball roll forward. Roll back to the starting position keeping your lower abs squeezed tight.
Stability Ball Reverse Crunch
The stability ball reverse crunch forces your lower abs to maintain stability as your legs have to squeeze the ball and lift it into the air. Your abs also are engaged to raise your hips and bring them toward your rib cage as you lift them up. Any time your pelvis and rib cage are moved closer to each other in the front of your body it is called spinal flexion and your abs are worked. To do the stability ball reverse crunch, lie on your back with your head resting in your palms, elbows bent. Squeeze the ball against the back of your thighs with your calves and heels. Then, bring your knees toward your chest and lift your buttocks and lower back a few inches into the air. Your knees will almost be above your face at the top of this movement. Do not arch your lower back. Slowly return to the starting position.
Member Comments