If you are looking to add variety to your abdominal workout while also increasing the intensity and calorie burn, working with an abs ball is the way to go. Abdominal exercises on a stability ball require you to work more of your core and other muscles to execute the moves. Working with an exercise ball is also a nice way to make an otherwise dull workout more fun.
Ball Crunch
Ball crunches are a beginner abs ball exercise that works the entire abdominal core. Sit on an exercise ball and walk your feet forward until you have the ball positioned along the middle of your back. Place your hands behind your head and curl your shoulder blades and torso up off the ball. Hold the crunch for two to three seconds and return to the starting position. Perform 15 to 20 reps for two to four sets.
Lumbar Roll
Lumbar roll is a beginner abdominal exercise that works the internal and external obliques. Lie down with an exercise ball placed under your knees and your arms out to your sides. Roll your legs from left to right while keeping contact with the exercise ball. Perform move for 10 to 15 reps and two to four sets.
Reverse Ball Crunch
The reverse ball crunch is an intermediate abs ball workout that targets the lower abdominal muscles. Lie on your back with the exercise ball between your feet. Place your hands down by your sides, press your back into the floor and, lifting the ball, bring your knees into your chest at a 90-degree angle. Tighten your abs and lift your hips off the ground, keeping your legs and the ball pointed toward the ceiling. Focus on using your abs to lift your hips instead of swinging your legs up and down wildly. Return to the starting position and repeat. Complete 15 to 20 reps for two to four reps.
Pass the Ball
Pass the ball is an advanced abs ball exercise that works the entire abdominal core. Lay completely flat on the ground with your arms stretched above your head. Next, place the abs ball between your feet. Simultaneously raise your legs holding the abs ball and raise your arms, bringing your shoulder blades and torso off the ground. Grab the ball with your hands and return to the starting position, except now with the ball resting in your hands above your head. Repeat the move, passing the ball back to your feet; this equals one repetition. Repeat. Complete six to eight repetitions for two to four sets.
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