Stability balls are an inexpensive and portable way to add variety to your ab routine. Mayo Clinic physical medicine and rehabilitation specialist Edward R. Laskowski, M.D. recommends choosing a ball that allows your knees to bend at a 90-degree angle as you sit on it with your feet on the floor. A properly inflated ball should depress a minimum of six inches when you sit on it. The more air you add to your ball, the more difficult each exercise will become.
Plank
The plank on a stability ball works your lower back, rectus abdominus, transverse abdominus and your obliques. Lie face-down on your stability ball with your feet and hands touching the floor. Slowly walk your hands forward, lifting your feet from the floor, until the ball sits underneath your thighs. Position your hands directly beneath your shoulders, and contract your abs throughout the movement. Hold briefly, and slowly return to the starting position. Challenge yourself by walking your hands even farther out, until your shins or toes rest on the ball.
Knee Tucks
Stability ball knee tucks work all your abdominal muscles, as well as your lower back, triceps, quads, glutes, chest and shoulders. Begin the exercise in much the same way as the plank. Lie face-down on the ball and walk yourself out into the plank position, with the ball underneath your thighs. Slowly draw your knees in toward your chest, rolling the stability ball down your legs to your shins. Hold the position briefly, and push your knees away from your body to return to the starting position.
Pike
Rated one of Fitness Magazine's top eight stability ball exercises, pikes work the core muscles of your abdomen and back. Lie face-down on the ball, and walk yourself forward until your shins sit atop the ball and your hands are directly beneath your shoulders. Your body should form a straight line parallel with the floor. Slowly roll the ball toward your arms by contracting your abs and lifting your hips into an inverted V shape. Hold for one second, and return to the starting position.
Side Bends
Side bends on the stability ball work your abs, with a focus on the obliques. Start by performing the exercise with just your body weight as resistance, and add weight later to turn up the intensity. Lie on your left side on the ball, with your feet staggered for balance, your left leg slightly behind you and your right leg slightly in front of you. Your waist, hip and shoulder on your left side should all be in contact with the ball. Rest your left arm on your abs, and place your right arm behind your head. Bend at the waist to raise your torso off the ball until only your hip remains in contact. Hold briefly, and slowly lower back to the starting position. Switch sides to work the right half of your abdomen.
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