The abs are just one part of the muscles that constitute the core. The glutes, obliques, erector spinae and multifidus are also included. Strengthening these muscles will enable you to perform daily activities more efficiently. Using a fitness ball with exercises causes your body to be off balance, which leads to additional recruitment of muscle fiber.
Crunch
A crunch is a basic ab exercise commonly performed on the floor. To use the ball, position your lower back on top, place your hands on the sides of your head and lift your shoulders just above parallel to the floor. Keeping your lower body still, move your torso forward and squeeze your abs forcefully for a second. Slowly lower yourself back down and repeat.
Oblique Crunch
Oblique crunches require the use of a wall to stabilize your body. Position your feet in a staggered stance on the bottom of the wall, place your left hip on top of the ball and place your hands on the sides of your head. Slowly lower your torso down over the ball laterally and lift yourself back up. After completing a set of reps, switch sides. You can accent the contraction by doing a slight twist at the top.
Plank
A plank works the abs and lower back muscles without repetitive movement. To start, lie on your stomach on the ball and place your hands on the floor. Carefully walk your hands forward as you roll across the top of the ball. Once your lower shins are on top of the ball, lift your hips to form a straight line from your shoulders to your heels. Hold this position for as long as possible and slowly lower yourself down. You can also do the plank with your hands on the ball and feet on the floor.
Jackknife
A jackknife is a more advanced abdominal exercise on the ball. Start out in a plank position with your hands on the floor. Steadily roll the ball toward your head as you bend your knees and draw them in toward your chest. Hold this position for a second, extend your legs back out and repeat. For a greater challenge, perform these with only one leg on the ball.
Reverse Extension
The reverse extension works the lower back and glutes. To begin, lie on the ball on your stomach and place your hands on the floor. Keeping your legs straight and together, lift them in the air until they form a straight line with the rest of your body. Hold this position for a second, slowly lower your legs and repeat. If you lose your balance with this exercise, grasp onto a stationary object, such as a weight machine.
Bird Dog
Bird dogs work the glutes and lower back muscles and they are performed from a face-down position on the ball. Place your hands and toes on the floor and bend down over the ball. Steadily raise your right arm and torso as you lift your left leg in the air. Hold for a second, lower yourself back down and repeat on the other side. Continue to alternate back and forth in a controlled fashion.
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