Fitness balls are known by numerous names, including physio ball, stability ball, yoga ball and Swiss ball. They were originally designed for use in physical therapy but quickly became popular tools in gyms and fitness centers for their ability to add variations to exercises. Fitness balls are particularly useful for strengthening your abdominal muscles.
About Fitness Balls
Fitness balls are large plastic inflatable balls that come in a variety of sizes to accommodate varying heights and weights. Fitness balls add a challenging twist to abdominal exercises by forcing you to use your core muscles to stabilize your body while also performing the particular move. You can make almost any abdominal exercise more difficult by using a fitness ball.
Wall Up
The wall up exercise offers a variation to a traditional crunch that uses the stability ball and a wall. Place a stability ball approximately 2 feet from the wall. Place your back on top of the ball, bend your knees with your shins parallel to the floor and have your feet flat on the wall in front of you. Clasp your hands behind your head and crunch up by lifting your head, shoulders and torso toward the ceiling. Lower yourself to finish one repetition. Complete 10 repetitions.
Nose-to-Knee Crunch
The nose-to-knee crunch using a stability ball will strengthen and tone your abdominal muscles along with your arms, shoulders, back and glutes. Place your body in plank position with your hands shoulder-width apart on a medium to large stability ball; your feet will be approximately 3 feet behind you, toes tucked under, abdominals and back engaged, and body in one straight line from head to toe. Lift your right leg and bring your knee in toward your nose. Hold for one breath and then return it to starting position for one repetition. Complete 12 to 15 repetitions, then repeat on the left side.
Hip Raise
A variation on a bridge exercise is the hip raise, which has your legs remaining straight rather than bent, leading to a more challenging move that will require more action from your abdominal muscles. Lie on your back with your heels on top of a stability ball; your legs should be extended straight with a slight bend in your knees to prevent locking them out. Extend your arms on the floor by your torso. Engage your abdominals and lift your pelvis toward the ceiling while pressing your heels into the stability ball. Hold for one breath and lower back down to starting position. Complete 10 repetitions.
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