How To Strengthen Abdominal Muscles Using A Stability Ball

The stability ball is a fundamental and versatile tool used for various exercises, including strengthening the core and abdominal muscles. The size of the ball you choose is determined by your height and leg length. If you are under 5 feet tall, you should choose a 45cm ball; if you are 5 feet to 5-foot-7, you should use a 55cm ball; 5-foot-8 to 6-foot-2, you should pick a 65cm ball; and if you’re over 6-foot-3, you need a 75cm ball. You may want to consider the anti-burst variety for obvious reasons, and ecofriendly balls are now available that contain no PVC, lead or phthalates.

Crunches on the Ball

Step 1

Sit on the ball and get used being on an unstable surface. Your core will respond by activating muscle fibers to provide balance. If you are new to the ball, move your hips from side to side and front to back. Swivel your hips in circles to the left, then to the right. Do this until you are comfortable sitting on the ball

Step 2

Walk your feet forward and lean backwards until the ball is under the small of your back and you are looking towards the ceiling. This is the starting position. Your feet should be shoulder width apart and your hands behind your head, gently supporting your neck. If you feel too unstable in this position, you can wedge your feet against a wall in front of you. Inhale.

Step 3

Exhale while lifting your shoulder blades up off the ball, keeping your hips and lower body still. Crunch upwards, not forwards, towards the ceiling. Do not pull on your neck. The range of motion is small. Do not come all the way up to a seated position, but stop once your shoulder blades are off the ball and then hold for one second.

Step 4

Inhale as you return slowly to the starting position. Exhale and repeat. Work up to three sets of 15 to 20 repetitions.

Tips and Warnings

Perform these crunches in a slow, controlled fashion to stimulate your ab muscles optimally. Don’t speed up when it starts to burn. Breathing deeply also activates muscle fibers and delivers much needed blood and oxygen to them which will improve your performance. Increase your intensity and range of motion by allowing your upper body to conform to the shape of the ball, arching your back and lowering your head below the plane of the ball in the starting position.
Stop if you start to get dizzy. Crunching too quickly, holding your breath or lowering your head below the plane of the ball can all cause dizziness. You may need to lessen your range of motion until your body gets used to the dynamics of the ball.