Using an exercise ball allows you to work the abs from a variety of positions. Some of these include lying down on the ball, holding the ball between the arms or legs, sitting on the ball, lying sideways on the ball and lying with the ball under the stomach. Ball exercises exist for training all the abdominal muscles, including the transverse abdominis, rectus abdominis and obliques. Twisting exercises target the obliques, bending-forward exercises work the rectus abdominis and stabilization exercises on the ball target the transverse abdominis, though all the ab muscles participate in these actions.
Ball Bicycle Crunches for the Obliques
Step 1
Lie on your back with your legs straight. Squeeze a stability ball between your shins and lift your legs toward the ceiling until they are perpendicular to the floor. Place your hands behind your head to support your neck. Do not pull on your neck. Open your elbows wide. Pull your shoulders back.
Step 2
Raise your head and shoulders off the floor. Keep your shoulders off the floor and your elbows next to your sides throughout the ball bicycle crunches exercise.
Step 3
Twist your hips to the right without lowering your legs. Twist your shoulders to the left at the same time you move your hips. Bring your hips and shoulders back to center. Repeat in the opposite directions by twisting the hips left and the shoulders right.
Ball Reverse Planks for Stabilization
Step 1
Kneel on the floor in front of a stability ball. Drape your stomach and chest on the ball and place your hands on the floor in front of the ball. Straighten your arms but do not lock your elbows.
Step 2
Walk your hands forward. Keep your back parallel to the floor. Position the ball under your shins or come onto your toes for a greater challenge. Adjust your hands so they are beneath your shoulders.
Step 3
Hold yourself still with your back flat and the abs squeezed in as if trying to touch your belly button to your lower back. Work up to 60 seconds.
Ball Crunches with Knee Lifts for the Rectus Abdominis
Step 1
Sit on a stability ball with your feet flat on the floor and the knees bent. Walk your feet forward and roll your back onto the ball so you look up to the ceiling. Bend the knees to 90 degrees, and align them over your ankles. Point your feet straight ahead.
Step 2
Place your hands behind your head to support your neck. Bend your elbows, and open them next to your ears. Tilt your chin and raise your head and shoulders toward the ceiling to crunch your upper body. Lift your right knee toward your stomach as you raise your head and shoulders.
Step 3
Lower your head onto the ball and lower your right foot to the floor. Crunch your upper body again and lift your left foot. Alternate feet as you go and count each crunch as one repetition.
Tips and Warnings
- Perform two sets of 20 repetitions of ab exercises two to three days a week. If you cannot do 20 reps with perfect form, do as many as you can. Work up to 20.
Things You'll Need
- Exercise ball
References
- Fitness Magazine; Your Abs Explained
- Sports Injury Clinic: Reverse Plank
- “Ultimate Core Ball Workout”; Jeanine Detz; 2005
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