A Pilates ball, also known as an exercise ball, Swiss ball or stability ball, has become a common prop to use during therapy, gym and sports workouts. The ball can be utilized to work every muscle group in your body, and it is especially useful to help strengthen your core and abdominals. A Pilates ball allows you to hit your abs in different ways and from all directions to create a more comprehensive abdominal workout.
Ball Pass
"Fitness" magazine calls the Ball Pass a simple yet deep and effective abdominal exercise. Lie on your back either on the floor or on an exercise mat. Bend your knees and lift your legs so that your shins are parallel to the floor. Start with the Pilates ball in your hands, stretched over your head. Lift your shoulders, head and arms and crunch up to place the ball between your legs. Lower everything back down to the floor. Repeat the movement, except this time take the ball back in your hands and lower down to starting position. Complete 10 to 12 passes for one set.
Bridge Rollout
The Bridge Rollout uses a Pilates ball to strengthen your glutes, legs and abdominals. Lie on your back with your knees bent and feet resting on a Pilates ball. Your arms should be extended at your side, with your palms facing the ground. Lift your hips and roll the Pilates ball out until your legs are straight. Reverse the motion and use your abdominal, glute and leg muscles to pull the ball back in until you reach starting position. Complete 10 repetitions.
Nose to Knee Crunch
The Nose to Knee Crunch, done with a Pilates ball, strengthens your abdominal, core, shoulder, chest, hips and glute muscles. Start by getting into plank position with your hands on the Pilates ball. Plank is the same as being in the top of a push-up; place your feet hips-width apart and your hands shoulders-width apart, with your body straight, like a plank. With your abdominals engaged, draw your right knee in toward your chest. Hold for one breath and return to starting position. Complete 12 to 15 repetitions.
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