The Swiss ball is a much-used core training tool found in gyms, homes and health clubs. The Swiss ball can be used for a variety of abdominal-targeting exercises to work all three muscles of the abdomen. This includes the transversus abdominus, rectus abdominus and obliques. The rectus abdominus is the top ab muscle that runs vertically on the surface of the stomach. The obliques are below the rectus abdominus and on the sides. The transversus abdominus runs horizontally below the obliques.
Around the World
The around the world exercise is performed on a Swiss ball. This exercise targets the obliques. To perform the around the world, lie face up on a Swiss ball so that the ball is under the middle of your back with your shoulders and buttocks in the air. Reach your arms over your head so that your biceps are next to your ears. Your knees are bent with your feet on the floor hip-width apart. This is your starting position. From there, circle your torso to the right and keep your arms next to your ears. Continue to circle your torso up toward the ceiling, then to the left and back down. Complete the circle all the way to the right and then reverse directions.
Scrabble Ball
The scrabble ball exercise targets your transversus abdominus muscle to stabilize your body on the Swiss ball. The scrabble ball exercise begins in a plank. Get into a plank by lying face down on the ball and walking your hands forward until the ball is under your shins. Keep your arms straight and look at the floor. Raise your hips so your body is in a straight line. This is a plank. Then, roll the ball and spell out the alphabet with small, controlled movements. Get as far as you can and work up to spelling the entire alphabet without arching your back or raising your hips.
Ball Sit-Up
The sit-up exercise targets your rectus abdominus, but performing a sit-up on a Swiss ball ensures that all your abdominal muscles are worked. To do a ball sit-up, sit on the Swiss ball with your feet flat on the floor. Bend your knees to make right angles as you lean back and drape your back on the ball. Place your hands behind your head with your elbows bent. Use your hands only to support your head and do not pull on your neck. Squeeze your abs tight. Then, raise your head and shoulders off the ball and toward the ceiling. Slowly lie back onto the ball.
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