Lower Abdomen Exercises With An Exercise Ball

The lower abdominal muscles contract to pull your hips up and compress to maintain various body positions. Many exercise workouts incorporate ab exercises to strengthen the muscle groups. Exercise balls, or stability balls, are inflated plastic balls in various sizes that work the abdominal muscles. Workouts performed on the ball can decrease the stress on your lower back muscles and increase exercise intensity.

Seated Tilt

This exercise targets your lower abs while sitting on an exercise ball. Your abs have to contract in order for your body to maintain balance while in a seated position. Sit on an exercise ball large enough for your thighs to be parallel to the floor and place your feet flat on the floor. Contract your lower ab muscles and roll the ball slightly forward. Tilt your lower hips forward and crunch your ribs down toward your hips. Hold, then roll the ball back to the starting position. Continue the exercise for 30 to 60 seconds.

Ball Rock

This exercise targets your lower abs and is performed with a medium to large exercise ball. Lie on your back with your hips extended at 90 degrees and your legs extended toward the ceiling. Extend your arms toward the ceiling and place the exercise ball between your arms and your feet. Hold the sides of the exercise ball. Contract your lower abs and lift your hips a few inches off the floor, bringing the ball toward your head. Continue by lowering your hips to the floor and then contracting your upper abs, lifting your head and shoulders slightly off the floor. Continue the exercise in a rocking motion, alternating between lifting your hips and your upper body off the floor. Complete 10 to 12 repetitions for each lift.

Ball Planks

This exercise works your lower abs using an isometric contraction, a contraction without movement. In a face-down position, extend your arms to the floor placing your palms on the floor under your shoulders. Extend your body back, placing your toes on top of a medium to large stability ball. The exercise begins with your abdominal muscles contracting to hold your body straight, keeping your hips up. Your lower abdominals contract to keep your spine from arching. Hold the position for up to 30 seconds.