In anatomical terminology, the stomach contains a long band of muscle known as the rectus abdominis and muscles on the sides of the ribs known as the obliques. To increase muscle fiber recruitment and to spice up your workouts, use a Swiss ball to do exercises. The ball keeps your body off balance, forcing you to pay extra attention to detail when doing your exercises.
Rollouts
Swiss ball rollouts target your upper and lower abs, as well as your lats and serratus muscles, which are found on your upper back and sides. Kneel on the floor with the ball in front of you, your hands shoulder-width apart on top of the ball and your back straight. Slowly roll the ball forward and drop your hips toward the floor as your forearms ride across the top of the ball. Once you feel a strong contraction in your abs, straighten back up and repeat for 15 to 20 repetitions.
Leg Raises
Leg raises work your lower abs and are done from a face-up position on the floor. Place your arms at your sides and pinch the ball between your ankles with your legs fully extended. In a steady motion, lift the ball in the air by raising your legs. Once the soles of your feet parallel the ceiling, hold for a second and lower back to the starting point. Repeat for 15 to 20 repetitions. When lowering the ball, stop it right above the floor.
Planks
Planks work your upper and lower abs without any range of motion. Place your forearms on the ball with your toes hip-width apart on the floor behind you. Steadily raise your hips and tighten your abs to form a straight line from your shoulders to your heels. Once into this position, hold for 30 to 45 seconds. To increase the challenge, place your hands shoulder-width apart on the ball. To increase the challenge even more, place your toes hip-width apart on the ball and your hands shoulder-width apart on the floor.
Side Crunches
Side crunches work your obliques and you need a wall to help support your body. Lie on your left side on the ball with your hip slightly lower than the top, your hands on the sides of your head and your feet braced against the wall in a staggered position. Slowly lower yourself laterally over the ball, then lift up by contracting your obliques. After holding for a second, lower back down and repeat. Once you've completed 15 to 20 reps, switch sides.
Seated Rotations
Seated rotations work your entire stomach with the help of a medicine ball. Sit on the Swiss ball with your knees bent and feet flat on the floor. While holding the medicine ball at arm's reach in front of your chest, rotate your torso back and forth from your right to left side for15 to 20 repetitions. When doing these, keep your lower body still and your head in line with the ball at all times.
Crunches
Crunches target your upper abs and they are done from a face-up position. Lie on the ball with your head and shoulders slightly elevated, knees bent and feet shoulder-width apart on the floor. After positioning your hands on the sides of your head, move your upper body forward and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
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