The yoga ball is a piece of exercise equipment that will provide a challenging abdominal workout. Often called a stability ball or fitness ball, using it for abdominal exercises requires you to engage stabilizing muscles and increase your range of motion providing work to your entire core. This results in more effective training and better results.
Step 1
Perform an abdominal workout on the yoga ball at least two to three times per week. Do 15 to 20 repetitions of each exercise and one to three sets.
Step 2
Sit on the ball and slowly walk your feet out in front of you so that the ball is now resting on your mid-back. Lightly place our hands behind your head. Keeping your back straight lean back until you feel your ab muscles engage. Crunch forward, pressing your lower back into the ball and squeezing your abdominals. Release and repeat.
Step 3
Kneel in front of your ball. Clasp your hands and place forearms on the ball rolling it in close to your body. Roll the ball out with your arms, extending the body into a straight line from your upper body to your knees. Squeeze the abs and roll the ball back into the body with your arms. Repeat.
Step 4
Sit on the floor with your knees bent and your feet flat on the floor. Hold the ball with your hands, arms extended out in front of you. Keep your back straight and slowly lean back until your abdominals are engaged. Hold this position and then rotate from side to side with the ball, gently touching the ball to the ground on each side of your outer thigh.
Step 5
Lay on your back and extend your arms overhead along the floor. Hold the ball in your hands. Your legs should be extended along the floor as well. Slowly raise your upper body into the air with the ball. At the same time bring both legs ups from the ground. At the top of the movement, toss the ball and catch it between your legs. Lower both arms and legs back to the ground with the ball between your legs. Repeat and toss the ball from your legs back to your hands.
Tips and Warnings
- Be sure to balance your abdominal workout with exercises for your lower back. This will ensure you have a strong core and can prevent injury. If you are new to exercise, begin with only 8 to 10 repetitions of each exercise and work yourself up to 15 to 20 as you get stronger.
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