Increasing core strength is important on many levels including athletic performance, lower back health and daily functioning. Nearly every movement you make involves your core to some extent. Without a strong core, you cannot achieve optimal performance in any activity. Performing ab exercises with an exercise ball adds a component of instability that stresses the core even more than standard ab work.
Ball Rollout
Kneel in front of an exercise ball. Clasp your hands together and place them on top of the ball. Contract your abs by pulling your belly button toward your spine. Lean forward, pushing the ball away from you as your body rolls forward. Your body should remain in a straight line from your shoulders to your knees as you roll out. Continue as far as you can. Your forearms should now be on the ball. Hold for a count. Reverse the motion, pulling yourself back up into a kneeling position with just your hands on top of the ball.
Russian Twist
This ab exercise hits the obliques or side abs. Sit on the exercise ball and walk your feet forward, rolling yourself out until your shoulders are on the ball and your hips are off the ball. Keep your hips up, maintaining a straight line from your knees to your shoulders. Your knees should be at a 90 degree bend. Hold your arms above you, perpendicular to your body, and clasp your hands together. During this movement, your hips should remain stationary. Slowly rotate to the left, rolling the ball under your left shoulder. Your arms will be parallel to the floor now, and you will be facing the side instead of up. Return to the start position and repeat on the other side. For a more challenging exercise, hold a dumbbell in your hands.
Stability Ball Knee-Ins
Lie on your stomach over an exercise ball with your hands and feet on the floor. Start walking your hands out until your calves and feet are on top of the ball. Your body should be parallel to the floor, forming a straight line from your shoulders to your ankles. Your hands should be positioned directly below your shoulders. Activate your core by pulling your belly button up toward your spine. Exhale as you start to pull your knees toward your chest. The ball will roll toward you as you pull your knees under your torso. Continue until your shins are on the ball and your knees are near your hips. Hold for a couple seconds. Slowly reverse direction, extending your legs back out until your feet are on the ball and your body is straight again.
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