Ab Exercises On The Exercise Ball

Abdominal workouts on an exercise ball may be more effective than doing similar exercises on a stable surface, suggests a 2000 study published in "Physical Therapy." The authors of the study reported, for example, that performing a curl-up exercise on an unstable surface, such as a ball, activates the rectus abdominis muscle more than doing the same exercise on a stable surface, such as the floor. You can use an exercise ball to enhance your abdominal workouts.

Crunch

The technique required to perform a crunch on an exercise ball is not much different than the traditional crunch, which is performed on the floor. Lie with your back on top of an exercise ball, arms crossed over your chest, knees flexed to 90 degrees and feet flat on the floor. Exhale and curl your spine forward, lifting your torso no more than 45 degrees off the ball, then inhale and return to the starting position slowly. Spread your feet wider if you have trouble balancing on top of the ball, or move them closer together to make the exercise more challenging.

Knee Tuck

The abdominal muscles, or abs, work to move your knees toward your chest when you perform the knee tuck. Lie face down over an exercise ball with your hands and toes on the floor in front of and behind the ball, respectively. Lift your feet off the floor and walk your hands forward until your knees are on top of the ball. Lift your hips and flex your knees, bringing them toward your chest while the ball rolls to your shins, then reverse back to the starting position and repeat. Keep your hands flat on the floor at shoulder-width throughout the movement.

Plank

The abs contract continually while you're sitting or standing upright to stabilize your spine, helping you maintain balance. Perform the plank exercise regularly to strengthen the abs so they can execute this function effectively. Start in a pushup position, but with your forearms on the floor instead of your hands. Press into the floor through your forearms and toes to elevate your body, creating a straight line from your ankles to your shoulders. Hold this position for at least 10 seconds, then relax to the floor. Gradually increase the time as your abs get stronger.

Twisting Crunch

The technique for the twisting crunch is nearly identical to the regular crunch, but you alternately rotate your torso to the left and right with each repetition. This likely involves the oblique muscles on the sides of your abdomen more than the traditional exercise. Start in the same position as the crunch with your hands behind your head and elbows pointed away from your ears. Curl your torso forward and turn to the left, moving your right elbow across the front of your abdomen, then return to the starting position slowly and repeat in the opposite direction. Lift your opposite knee toward your elbow to enhance the exercise.