The abdominal muscles, or abs, help stabilize your body while you sit or stand upright and move your torso through various ranges of motion. Exercising your abs regularly will help them perform these functions effectively. Traditional abdominal exercises work on only one function at a time; however, performing exercises with a stability ball works on both functions simultaneously. Choose from a variety of exercises to strengthen your abs.
Crunches
Performing crunches on a stability ball works your abs more intensely than traditional crunches. When you use a stability ball, your abs must work to flex your torso forward and balance your body on top of the ball at the same time. Lie with your back on top of a stability ball and place your feet on the ground with your knees bent. Cross your hands over your chest and lift your shoulders 6 to 12 inches forward and upward, while maintaining your balance on top of the ball. Slowly lower back down.
Knee Tucks
The American Council on Exercise recommends knee tucks to strengthen your abs. Start in a push-up position with your shins resting on top of a stability ball. Slowly bring your knees toward your chest, rolling the ball forward under your legs. After tucking your knees as far as possible, extend your legs to roll the ball back to the starting position.
Leg Raises
Leg raises focus on the lower part of your abdomen. Lie on your back and extend and spread your legs, placing the inside of your feet on the outsides of a stability ball. Squeeze the ball with your feet and raise your legs to lift the ball until your legs are vertical. Slowly lower the ball back down and repeat.
Rotational Crunches
Rotational crunches strengthen your abs through spinal flexion and rotation ranges of motion. Start in the same position as crunches and lift your shoulders just like crunches, but twist your body to the left as you do so. Slowly lower back down and repeat in the opposite direction. Continue alternating sides.
Side Crunches
Side crunches strengthen the oblique muscles on the sides of your abdomen. Lie on your left side, propping yourself up on your left elbow. Place your right hand on the floor in front of you for balance. Squeeze a stability ball between your lower legs with your right leg on top and left leg underneath. Tighten your core muscles. Raise your legs about 6 inches off the ground, squeezing the right side of your abdomen. Hold this position for three counts, and then slowly lower your legs back down. Perform the desired number of repetitions, then switch sides.
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