If your belly bulges in a bathing suit or your love handles hang under your halter top, then it may be time to target your abs. Although exercise can often become a chore, Swiss balls, or stability balls, are fun exercise aids that provide a challenging method of toning and tightening your deep abdominal muscles.
Oblique Curls
Oblique curls tone and tighten the muscles located along the sides of your midsection. The twisting motion helps sculpt your waistline and shrink love handles. Sit with the curve of your lower back resting on the ball, knees bent at a 90-degree angle and feet flat on the floor. Interlace your fingers behind your head with elbows extending out. Slowly lift your shoulders forward and twist your torso so that your left elbow aims toward your right knee. Return to the start position, and repeat the exercise on the opposite side. Perform 20 repetitions.
Abdominal Crunches
Abdominal crunches on the Swiss ball not only target the abs but also work the legs, buttocks and hips. Lie flat on the floor and place your lower legs on the ball at a 90-degree angle. Tighten your tummy, grasp the ball between your legs and lift the ball off the floor. Place your hands on either side of your head and slowly raise your shoulders off the floor. Hold the position for five seconds and slowly return to the start position. Complete 10 repetitions.
V-Sit
The lower rectus abdominus, located on the front of your stomach below the navel, commonly weakens after childbirth, according to Jorge Cruise, fitness instructor and author of "8 Minutes in the Morning to a Flat Belly." To combat childbirth bulge, Cruise recommends the V-sit exercise. Sit on the floor with a straight back and legs extended, thighs touching. With arms extended at chest level, grasp a Swiss ball between the palms of your hands. Exhale and tilt your torso back while lifting your legs to form a "V" shape. Hold the position for 30 to 60 seconds.
Prone Walkout
The prone walkout is an intermediate level exercise that works your obliques, rectus abdominus and transverse abdominus, the corset-like muscle that wraps around your pelvis. Lie your stomach over a Swiss ball with hands and feet placed on the floor, shoulder-width apart. Exhale, tighten your tummy and slowly walk yourself forward so that your knees rest on the ball. Hold for five seconds, then inhale and walk yourself back to the start position.
References
- "Firm Abs, Flat Stomach"; Anne-Marie Millard; 2004
- "Exercise Balls For Dummies"; LaReine Chabut; 2005
- "8 Minutes in the Morning to a Flat Belly"; Jorge Cruise; 2004
- American Council on Exercise: Stability Ball Prone Walkout
- Shape Fit: Stability Ball Training - Benefits of Exercising With A Ball
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