A stability ball is an effective fitness tool that adds challenge and intensity to ab exercises because of its unstable surface. According to the book "Strength Ball Training," exercising on a stability ball summons strength and balance, both of which are involved in everyday activities from lunging to catch a falling object to walking on an uneven surface.
Leg Lowers
Target your lower abdominal muscles with leg lowers. Begin by lying down on the floor and putting the stability ball in between your feet, keeping your legs at a 90 degree angle by bending at the knee. Contract your abs by pulling your belly button in towards your spine and slowly lower your legs down until the ball almost touches the ground. Return to the starting position with a slow and controlled motion. Make sure to keep your lower back pressed to the ground throughout the exercise to avoid back strain.
Crunches
Enhance classic crunches by performing them on a stability ball. Sit down on top of the ball and roll out in to a laying position by walking your feet out until the ball is comfortably resting on the middle part of your back. Place your hands behind your head keeping your elbows wide and your chin up slightly to avoid neck strain. Keeping your hips square and your feet in place, extend your upper body, wrapping yourself around the ball. From here, crunch up using your abdominal muscles and return to the starting position, once again extending your torso.
Side Crunch
Isolate your obliques with a side crunch on the stability ball. Using a wall for support, stagger your feet against the wall and rest the side of your torso on the stability ball so that you bend laterally over it. Crunch up laterally until you are in a line from your shoulders to your feet.
V-Ups
V-ups are a challenging abdominal exercise that strengthens your core. Begin by lying face-up on the ground and put the stability ball in between your feet. Extend your legs straight above you, squeezing your legs together to hold the ball in place. From here, extend your arms and contract your abdominal muscles, lifting your head and shoulders off the floor. Bring your hands to the ball, reaching as high as possible to promote the most effort from your core. Repeat.
The Mayo Clinic recommends focusing on tightening your transversus abdominis (your deepest abdominal muscle) during each exercise to ensure your abdominal muscles are working effectively. This is the muscle you feel contracting when you cough.
Arm/ Leg Ball Pass
Incorporate your whole body while targeting your core with a stability ball pass. Start lying face-up on the ground with your arms and legs extended and the ball in your hands. From here, crunch up, bringing your extended arms and legs over the middle of your body. Pass the ball to your legs and return to the starting position. For more intensity, do not allow your arms and legs to touch the ground in between repetitions so that your abdominal muscles are contracted the whole time.
References
- "Strength Ball Training"; Lorne Goldenberg and Peter Twist; 2007
- MayoClinic.com: Core Exercises With a Fitness Ball
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