The lower abs are commonly worked with the use of body weight, ab slings and pull-up bars. If you want to add more exercises to your lower ab workouts, you need not look any further than a ball; known also as a stability ball, exercise ball, Swiss ball or balance ball. Exercises can be done from face-up and face-down positions.
Pike
Pikes work your lower abs, upper abs and shoulders. Place your toes hip-width apart on the ball, place your hands shoulder-width apart on the floor and lift your hips to form a straight line from your shoulders to your heels. Your arms should be fully extended at this point. In a steady motion, roll the ball toward your head as you lift your hips in the air. Once you form a straight line from your wrists to your hips and your body forms an angle, extend your legs back out and repeat 15 to 20 times. When doing pikes, keep your back, arms and legs straight.
Pull-Ins
Abdominal pull-ins are easier variations of pikes. Place your lower shins hip-width apart on the ball and your hands shoulder-width apart on the floor. Your arms and back should be straight at this point. Steadily roll the ball toward your head as you pull your knees into your chest and squeeze your abs. Slowly extend your legs out and repeat for 15 to 20 repetitions.
Table Top
A table top works your lower and upper abs, and also your legs. Kneel on the floor with the ball in front of you and your forearms across the top. In a steady motion, lift your knees off the floor as you roll your forearms across the top of the ball. Once your legs and back are straight, slowly lower and repeat 15 to 20 times.
Leg Lifts
Leg lifts require a weight bench. Lie face-up on the ball with the weight bench behind you, your shoulders and head slightly elevated and your hands grabbing the bench for support. Carefully lift your feet off the floor and hold your legs parallel to the ground. In a controlled motion, lift your legs in the air until your feet parallel the ceiling. Slowly lower and repeat for 15 to 20 repetitions.
Exchange
Ball exchanges work your lower and upper abs simultaneously. Lie on your back with your arms extended behind your head, your legs straight and the ball pinched in between your ankles. In a steady motion, lift your arms and the ball off the floor as you rise up on your butt. Once you are balancing, grab the ball with your hands and lower it over your head as you lower your legs to the floor. After pausing briefly, lift back up, place the ball between your legs and lower it back down. Continue to exchange the ball back and forth for 15 to 20 repetitions. When lowering your arms and legs, keep them right above the floor.
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