Your tummy contains a wide and long band of muscle known as the rectus abdominis. On the sides of your tummy lie the obliques. Using a ball to work these muscles adds an element of instability. This forces you to contract multiple muscle fibers to maintain balance, which can speed your results.
Leg Lifts
Leg lifts work your lower abs and they are done from a face-up position on the floor. Lie on your back with your arms at your sides, legs straight and the ball pinched in between your ankles. Steadily lift the ball toward your upper body until your feet are parallel to the ceiling. Slowly lower and repeat for 15 to 20 repetitions.
Single Leg Raises
Single leg raises work your lower abs and lower back simultaneously. Lie face-up on the ball with your knees bent, feet flat on the floor and shoulders and head resting comfortably on top of the ball. You should have a straight line from your shoulders to your knees at this point. In a steady motion, lift your right foot off the floor, straighten your leg and raise it up until your foot parallels the ceiling. Slowly lower your leg until your heel is right above the floor and repeat. After doing 15 to 20 reps, switch legs.
Wood-choppers
Wood-choppers work your obliques and serratus muscles which are right above your obliques. To do these, you will need a medicine ball. Sit on the exercise ball while holding the medicine ball in the air above your right shoulder. Keeping your arms straight, move the ball down at an angle across your body until it is right outside of your left thigh. Carefully raise the ball back up and repeat. After doing 15 to 20 reps, switch sides.
Pendulums
Pendulums work your obliques from a face-up position on the floor. Place your arms out to your sides and hold the ball between your ankles with your legs straight and feet parallel to the ceiling. Slowly lower your legs to your right side as far as possible, then to your left side. Continue to go back and forth for a set of 15 to 20 repetitions.
Pikes
Pikes work your upper and lower abs simultaneously. Place your toes hip-width apart on the ball and your hands shoulder-width apart on the floor. Your arms, back and legs should all be straight at this point. Carefully roll the ball toward your head as you lift your hips high in the air. Once your body forms an inverted angle and you have a straight line from your wrists to your hips, reverse the motion and repeat 15 to 20 times.
Crunches
Crunches target your upper abs and they are performed from a face-up position. Lie on the ball with your knees bent, feet shoulder-width apart on the floor and head and shoulders slightly elevated. After positioning your hands on the sides of your head, lift your torso forward and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
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