Fitness balls were created in Europe in the 1960s and became a tool many physical therapists used, according to renowned physiotherapist, Janice Eveleigh. Called by many names including Swiss balls, stability balls and exercise balls, they are a valuable piece of exercise equipment that effectively target the abdominal region. They activate the core area by forcing the body to maintain balance and coordination. Construct an entire ab workout using just a fitness ball to develop lean, hard abs. Include exercises that work the upper abs, the obliques, and the lower abs for a well-balanced ab workout.
Upper Ab Exercises
The exercise ball crunch is one of the best exercises for the upper abs, according to the American Council on Exercise. Lie back on the ball until your upper legs are parallel with the ground. Contract your abs as you crunch your upper body upwards. Exhale and squeeze hard at the peak point of every repetition. Hold a weight on your chest for added intensity. Keep proper form throughout the workout and complete as many reps as possible before moving on to the next exercise.
The overhead fitness ball reach also works the upper abdominal region. Lay supine and hold the stability ball on your chest. Keep your abs tight and stretch your arms overhead, keeping your arms fully extended until the ball touches the ground. Return the ball to starting position. To increase the intensity, keep your legs straight and raised approximately 6 inches from the ground. This will further activate the abs.
Oblique Exercises
Side crunches on a stability ball hit the oblique area. The oblique muscles are the sides of the abdominals and require as much training as the rest of the abs to create a lean waist. Lay sideways on the ball with your feet on the ground to maintain balance. Hold your hands behind your head and crunch upwards, reaching your elbow towards your hips. Make a concentrated effort to squeeze your obliques with each repetition to thoroughly engage the abs.
Include oblique twists in the ab workout routine to add variety. Lay on the fitness ball until your upper body is flat and your upper legs are parallel with the ground. Grasp a light weight, crunch upward, and twist to one side. Stretch the weight toward one knee while twisting. Repeat on the other side.
Lower Ab Exercises
Ab exercises that engage the legs target the lower abs. The fitness ball lower crunch is a tough but effective exercise. Lay supine with your legs fully extended. Grasp the fitness ball with your legs. Keep your abs tight and the ball between your legs, and raise your legs up towards your chest until they reach a 90 degree angle. Squeeze your lower abs and raise your hips off the ground.
The fitness ball pass also effectively works the lower abs. It's a similar movement to the fitness ball lower crunch, but when your legs reach the 90 degree angle, grasp the ball with your hands and fully extend your body. Reach your arms overhead and keep your legs extended, remaining about 6 inches from the ground. Crunch up and pass the ball from your hands back to your legs and return to the outstretched position. Fitness ball ab workouts should be performed one to three times a week for best results.
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