A "ball" is a spherical-shaped fitness tool made out of durable rubber and inflated to a diameter that ranges from 55 to 75 cm in 10-cm increments. Using this ball to work your stomach area can lead to maximum muscle fiber recruitment because you are off balance when doing exercises. To get the most from your workouts, target your whole abdominal area and use proper form.
Rollouts
Rollouts work your upper and lower abs, and also your lats and serratus muscles, which are found on the sides of your upper back. Kneel on the floor with your hands shoulder-width apart on the ball. Your arms should be straight and there should be a straight vertical line from your knees to your shoulders. Steadily roll the ball forward and let your forearms ride across the top as you lower your hips toward the floor. Once you feel a strong contraction in your abs, reverse the motion and repeat for 15 to 20 repetitions.
One-Leg Planks
One-leg planks work your abs and lower back muscles. Place your toes hip-width apart on the ball and your hands shoulder-width apart on the floor. In a steady motion, push yourself up and form a straight line from your shoulders to your heels. Your arms should be fully extended. From this position, lift your right leg in the air and hold for 5 to 10 seconds. Slowly lower your foot back to the ball and repeat with your left leg. Continue to alternate back and forth five to six times.
Elevated Crunches
Elevated crunches work your upper abs and are done from a face-up position. Lie on your back with your heels on top of the ball and hands on the sides of your head. In a steady motion, lift your shoulders off the floor and forcefully squeeze your abs. Slowly lower and repeat 15 to 20 times.
Angled Pull-ins
Angled pull-ins work your obliques and are done from a face-down position. Place your lower shins on the ball and your hands shoulder-width apart on the floor. You should be in a push-up position with your arms extended and back straight. In a steady motion, roll the ball toward your body as you move your knees toward the left side of your chest. After holding for a second, roll the ball back out and repeat, going toward the right side. Continue to alternate back and forth for 15 to 20 repetitions.
Pikes
Pikes work your upper and lower abs and shoulders. Place your toes on the ball and hands shoulder-width apart on the floor. After lifting your hips to form a straight line from your shoulders to your heels, roll the ball toward your head and raise your hips toward the ceiling. Keep your legs, arms and back straight. Once your body forms an inverted angle and there is a straight line from your hands to your hips, roll the ball back out and repeat for 15 to 20 repetitions.
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