A stability ball is ideal for a wide variety of stomach exercises. Because the ball wobbles as you use it, you use deep abdominal muscles to keep the ball stable -- making such exercises much more demanding than their floor-based equivalents. Make sure your ball is the right size by sitting on it --- your knees should be bent to 90 degrees, your thighs level with the floor, and your knees level with your hips.
Stability Ball Crunches
Sit on your ball and walk your feet forward, while simultaneously leaning backward until the ball is situated in the curve of your lower back. Place your hands on the side of your head, across your chest, or resting on your thighs. Using your abdominal muscles, curl your spine, and lift your shoulders and upper back off of the ball. Hold briefly at the peak contraction position before slowly lowering back to the starting position; repeat. To intensify this exercise, lower your head slightly below your hips in the starting position, or holding a weight across your chest.
Stability Ball Jack Knife
Lie across your stability ball, and place your hands on the floor in a push-up position. Your lower legs should be resting on the top of the ball. Keep your abdominal muscles tight to stabilize your spine. Keeping your arms straight, lift your hips and pull your knees in to your chest. Hold this tuck position for a second before extending your legs, and returning to the starting position. Repeat as desired --- but stop before your lower back begins to sag, as this may cause injury.
Stability Ball Mountain Climbers
Place your hands on your stability ball and walk your feet back so that you are in a push-up position. Tense your abdominal muscles to keep your spine stabilized. Keep one leg straight and pull the other leg in to your chest. Keeping your abs tight, push your leg back, place it on the floor, and draw your other knee to your chest. Continue alternating legs until you complete your desired set.
Stability Ball Planks
Rest your elbows on top of your stability ball and walk your feet back until your body is straight. Make sure your abs are tense to stabilize your spine; do not hold your breath. Hold the plank position for as long as you can manage comfortably. Stop before your lower back begins to sag, as this may cause injury.
Stability Ball Russian Twists
Sit on your ball, and walk your feet forward, while simultaneously leaning backwards. Position the ball so it is beneath your shoulders and head. Extend your arms, and clasp your hands together directly over your chest; ensure that your feet are hip-width apart, and flat on the floor. From this position, twist your upper body and roll over onto one shoulder. Keep your back level with the floor. Immediately roll over onto your other shoulder. Continue rolling from one shoulder to the other until your desired set is completed. Make this exercise more challenging by holding a medicine ball or dumbbell on your hands.
References
- "Stronger Abs and Back"; Dean and Greg Brittenham; 1997
- "The Complete Book of Butt and Legs"; Kurt Brungardt, Mike Brungardt, and Brett Brungardt; 1995
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