The abdominal muscles are an important muscle group for your body's movement and stabilization. An exercise ball is popular for ab training because it is not stable like a bench. Therefore, using an exercise ball automatically challenges your abs for stabilization. Strengthening your abs with exercises on a ball will firm and tighten your core.
Pelvic Tilt
The pelvic tilt exercise works your abs with a small movement of your pelvis. The pelvic tilt sitting on an exercise ball is more difficult to do than a pelvic tilt lying on the floor, but the exercise may be done that way, too. To perform a pelvic tilt on a ball, sit up straight in the center of the ball with your feet on the floor. Bend your knees to 90 degrees so the knees line up with the ankles. Place your hands on your hips so you can feel the position of your pelvis, or place your hands behind your head. Begin with your spine a neutral position, neither arched nor rounded. Then, squeeze your abs and tuck your tailbone. The ball will roll slightly forward. Be sure that you do not lean forward as you tilt your pelvis forward. Return your pelvis back to a neutral position to complete a pelvic tilt.
Seated Ball Stabilizer
The seated ball stabilizer is a multi-part exercise that works your abs. Your abs need to be kept tight to support your spine, so it remains straight during the movements of the exercise. To do a seated ball stabilizer, begin seated up tall on an exercise ball with your feet flat on the floor. Place your hands behind your head, with your elbows bent. Squeeze your abs and incline forward with your torso. Lean forward about six inches and do not round your spine. Then, sit back up tall. Next, bend your right knee and raise it toward the ceiling. Hold your knee up for three seconds. Put your right foot back on the floor. Lean forward again, sit back up straight, and then raise your left knee.
Crunch, Reach, Pass
The crunch, reach, pass exercise works your core to raise your upper and lower body off the floor to do a crunch. The exercise ball is passed from your hands to your legs to add challenge for your abs. To begin, lie on your back with your arms straight on the floor over your head and your legs straight. Hold a ball between your palms. Next, raise your upper body off the floor and bring your arms forward. Raise your legs until they are perpendicular to the floor. Put the ball between your shins and squeeze it tightly. Then, lower yourself back to the floor. Raise your body and pass the ball back to your hands.
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