Infomercials and spurious claims aside, the best ab workout machine isn't a machine at all -- it's a fitness ball, according to Bret Spottke at the website Exercise Equipment Expert. Spottke says the reason you don't see those TV gizmos at the health club is because a fitness ball provides all the workout you need. It targets your abdominal muscles effectively, is comfortable and provides a full range of motion to stimulate muscles. It's also inexpensive.
Balance Pushup
To perform a balance pushup, lie face down on a fitness ball with your hands on the floor. "Walk" your hands out until the ball is beneath your shins. Keeping your hands directly under your shoulders, contract your abs and bend your elbows to lower your chest. When your arms are parallel to the floor, stop and hold for a moment. Slowly return to the starting position. Perform between eight and 12 repetitions.
Abdominal Crunch
To perform an abdominal crunch, sit on the fitness ball with your feet on the floor. With your back straight and your arms hip-width apart, place your arms across your chest. Tighten your abs and lean back until you feel a stretch in your abdominal muscles. Hold for a count of three and slowly return to the starting position. Perform three sets of between 10 and 15 repetitions.
Plank Pike-Up
To perform a plank pike-up, lie on top of the fitness ball with your hands on the floor directly beneath your shoulders and your shins on the ball. Lift your hips and "roll" the ball to your middle while keeping your head down between your arms. Your body should resemble an inverted "V." Hold for a slow count of one and slowly roll back to the starting position. Perform 10 to 12 reps.
Knee Tuck
To perform a knee tuck, lie face down on the fitness ball with your palms on the floor. Walk your hands out until the ball is underneath your shins with your hands directly below your shoulders. Tighten your abdominal muscles and draw your knees forward until both your legs and the ball are beneath your torso. Hold briefly and then straighten your legs back to the starting position. Do eight to 10 repetitions.
Bridge
A bridge works several core muscles at once. To begin, lie on your back with your legs resting on the fitness ball. Tighten your abs and raise your hips and buttocks off the floor. Hold for a few seconds. In addition to your core muscles, the muscles in your glutes and hamstrings will contract as well. Slowly return to the starting position. Perform eight to 12 reps.
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