The entire abdominal area is part of your body's core--the lower and upper abs form the rectus abdominis and the obliques are on your sides. Exercises with an exercise ball can be done to specifically target your lower abs or they can target multiple areas. The exercises are performed in face-up and face-down positions. In anatomical terms, these are known as supinated and prone, respectively.
One Leg Roll-ins
One leg roll-ins work your lower and upper abs, and they are done from a prone position. Place your lower shins together on top of the ball and your hands shoulder-width apart on the floor. After lifting your right leg in the air behind you, roll the ball toward your head as you bring your knee to your chest. After holding for a second, carefully roll the ball back out. Once you've done 10 to 12 reps, switch legs.
For an even greater challenge, place your toes on the ball and perform the same one legged roll-in with your leg straight. In this case, lift your hips up in the air until your body forms an inverted angle. This variation is called a one-leg pike.
Marching Exercise
A marching exercise requires a stable object to grab onto, such as a metal support on a stationary exercise machine. Place the ball about an arm's reach in front of the support and lie face-up on the ball with the your head and shoulders elevated. Carefully reach back and grab the support firmly and lift your legs so your knees are bent 90 degrees and shins are parallel to the floor. Slowly lower your right leg and lightly touch the floor with your right foot. Steadily lift it back to the starting point as you lower your left leg. Alternate back and forth for 15 to 20 repetitions. For an added challenge, extend your legs out straight and lift and lower them without touching the floor.
Scissor Leg-Lifts
Scissor leg-lifts are performed from a supine position on the floor. Lying on your back with your arms out to your sides, pinch the ball between your lower legs with your right leg on top and left leg on the bottom. Both legs should be straight at this point and the ball should be approximately 6 inches off the floor. Steadily lift the ball straight up until the soles of your feet parallel the ceiling. Slowly lower the ball and repeat. After doing 10 to 12 reps, switch your leg position.
Ball Pull-Ins
Ball pull-ins, also known as in and outs, work your lower abs from a seated position on the floor. Place your hands out to your sides to brace your body and clamp your lower legs onto the sides of the ball. In a steady motion, lift the ball from the floor, pull your knees into your chest and squeeze forcefully. Slowly extend your legs out, lightly place the ball back on the floor and repeat 15 to 20 times.
Twisting Crunches
Twisting crunches work your lower abs, upper abs and obliques simultaneously. Lie on your back with your legs lifted, the ball pinched between your ankles and your feet parallel to the ceiling. After placing your hands on the sides of your head, rotate the ball to your right as you lift your right elbow and bring it toward your left knee. Quickly reverse the motion and bring your opposite elbow and knee toward each other. Alternate back and forth for 15 to 20 repetitions.
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