The stability ball allows you to target your abs as a primary or secondary muscle group on almost every exercise. Originally used in therapeutic settings, the economically priced stability ball is now commonplace at the health club and as a home fitness equipment. The exercise ball adds variety to your workout and develops your balance.
Squat and Reach
The standing exercise called squat and reach targets your abs, thighs, butt and shoulders. Stand with your feet parallel and hip-distance apart. Bend your knees no more than 90 degrees to come into the squat position. Hold the ball out in front of you at shoulder height with your elbows straight but not locked. Rotate your torso and the ball 45 degrees to the left without moving your hips and hold for one deep breath. Repeat on the right side to complete one repetition.
Crunches
Crunches on your stability ball start with sitting on top of the ball and resting your feet on the floor, parallel and hip-width apart. To assume the starting position, straighten your posture and cross your arms over your chest. Keep your back straight and lean back until you feel your abs contract. Hold for two seconds and return to the starting position to complete one repetition.
Dumbbell Fly
The dumbbell fly on the stability ball strengthens your abs and chest. With one dumbbell in each hand, sit on the ball, feet parallel and flat on the floor. Slowly walk your feet in front of you to roll the ball down your back until your shoulder blades rest on the ball and your knees are bent at a 90-degree angle. Raise the dumbbells over your head, shoulder-width apart and elbows slightly bent with palms facing each other. Lower your arms out to the sides about 80 degrees; your palms now face the ceiling. Return your arms to the raised position to complete one repetition.
Walking Plank
Tone your abs and back when you use your hands to move your body back and forth in the walking plank. Lay on your hips across the stability ball. Place your hands and feet on the floor. Set your palms on the floor shoulder-width apart, fingers pointing forward; look down. Walk your hands forward to roll the ball down your body lifting feet off the floor. When the ball makes contact with your thighs, beginners should walk the hands backwards to the starting position. Incrementally intensify the walking plank by rolling the ball closer and closer to your feet as your strength increases.
References
- ACE: Stability Ball Prone Walkout
- ACE: Stability Ball Dumbbell Fly
- MayoClinic.com; Slide Show, Core Exercises with a Fitness Ball; Squat and Reach; 2009
- MayoClinic.com; Slide Show, Core Exercises with a Fitness Ball; Abdominal Crunch; 2009
- American College of Sports Medicine; Selecting and Effectively Using a Stability Ball; 2005
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