An exercise ball, also called a fitness or stability ball, can add variety to your abdominal routine. You can target your abdominal muscles to obtain a flatter stomach and, in conjunction with eating a healthy balanced diet, take inches off your waistline. Performing an abdominal work out on an exercise ball develops muscle tone and balance.
Alphabet Soup
Place your pelvis on a large exercise ball and use your hands to walk your body further from the ball until only your shins, ankles and feet remain on the surface. You are now in a plank position with your hands directly below your shoulders, fingers pointing forwards. Contract your abdominal muscles for support as you spell out the letters of the entire alphabet by rolling the ball under your feet. Beginners should aim for the letter "O" and gradually move further into the alphabet.
Plank Crunch
With your ankles on a large exercise ball, place yourself in the plank position. Crunch your abs and contract your leg muscles to lift your hips into the air as you roll the ball towards your toes. Only your ankles remain on the surface, and your body forms the shape of a "V" with your butt as the apex. Hold for one second and return to plank to complete one repetition; try to do 10 to 12 reps. Reduce strain on your neck and keep your head in line with your spine.
Handstand Preparation
Work out your abs and shoulders while preparing your body for handstands. Lay with your navel on top of a large exercise ball, palms and toes touching the floor. Walk your hands in front of you and roll the ball towards your feet until the back of your toes rests on the top of the ball and you are in plank position. Contract your abdominal muscles and lift your hips into the air until your hips are perpendicular to the floor and the tips of the toes rest on the top of the ball. Try not to move your hands. Lower your hips back to plank position.
Stretching
Stand about one foot in front of a small stability ball, feet together. Bend at your hips, keeping your back straight, and place both hands on top of the ball. Contract your abs and glutes to raise your right leg behind you, parallel with your torso and foot flexed. Rotate your torso to the right, lift your right arm off the ball and reach for the ceiling, keeping your gaze on your right fingertips. Hold for three seconds and lower your leg to complete one repetition. Do eight to 12 reps and switch to the other side. Work up to three sets.
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