The stomach muscles, or abs, are composed primarily of a group of muscles including the rectus abdominis, the transversus abdominis and the internal and external oblique abdominis muscles. According to Lumen, the abdominal muscles help in respiration and movement of the torso, including flexion and rotation. Doing ab exercises not only helps you to strengthen and tone your muscles to achieve the perfect six-pack, but also aids in making total body movement easier because of the support they provide to your back, torso and pelvic girdle. Before starting an exercise program, please consult your physician.
Stability Ball Tucks
Add a stability ball to your ab workout and you'll increase the difficulty of the movement while also working the core muscles of the back and pelvis.
Start the stability ball tuck by resting your stomach on top of the stability ball, your hands and feet on the floor. Press your palms firmly into the ground, shoulder-width apart. Start walking your hands forward, lifting your legs off the ground and allowing the stability ball to roll backward as your body moves forward. You will start the exercise when your shins and feet are resting on top of the ball. In this position, your hands should be directly under your shoulders, your body should be tight, forming a straight line from your head to your toes.
Flex your feet slightly to gain traction on the ball, then pull your knees in toward your chest, rolling the ball into your body with your feet. Throughout the movement, concentrate on tightening your stomach muscles to pull your legs and the ball forward. Return to the starting position and repeat as many times as you can, aiming for 12 to 15 repetitions.
Stability ball tucks are difficult, so if you feel pain or discomfort, or if you sacrifice form in order to complete the movement, scale back and try an easier exercise.
Stability Ball Pikes
The stability ball pike requires a fair amount of shoulder strength, requiring you to balance much of your body weight on the arms and shoulders. If you suffer from shoulder injuries, listen to your body and stop the exercise if you feel pain or discomfort.
Start the exercise by lying across the top of the ball, your hands and feet on the floor. Supporting the weight of your body on your palms, walk your body forward, and allow the ball to roll backward until your feet are resting on the top of the ball. In this position, your hands are shoulder-width apart, directly under your shoulders and your body is forming a straight line from the head to the toes. Using your stomach muscles, imagine you are drawing your belly button in toward your spine and lift your hips toward the ceiling while using your feet to roll the ball closer to your body. Your torso and legs should remain straight throughout the movement, resulting in the formation of an upside down "V" with your body. Slowly and steadily lower your hips and roll the ball away from your body to return to the starting position.
Bosu V-sit Rotation
The Bosu V-sit rotation requires a Bosu ball, which is essentially a half stability ball with a hard platform on one side, and a medicine ball. If you don't have access to this equipment, grab a pillow and a full water bottle instead.
Sit centered on top of the rounded surface of the Bosu ball or on the center of your pillow, holding the medicine ball or water bottle at your belly button with both hands. Your feet should be flat on the floor directly in front of the Bosu ball or pillow. Lift your feet up off the floor and lean back slightly on the ball so that your torso and thighs are forming a "V." Gain your balance, and if possible, extend your knees and point your toes, trying to form a straight line between your hips and your toes. The goal is for your legs to be straight and your toes pointing toward the ceiling. When you have gained your balance, rotate your torso to the right while holding the medicine ball or water bottle at your belly button. Return to center and rotate to the left. Hold your body tight and concentrate on only using your stomach muscles to complete the rotation from right to left. Repeat as many times as you can while also maintaining proper form. Aim to complete 10 rotations to each side.
This exercise uses your entire core and your hip flexors. Maintain stability in your lower back and hips, and allow yourself to bend your knees or even place your feet on the ground if you start compromising form.
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