Lower Ab Exercises With A Stability Ball

Lower Ab Exercises With a Stability Ball

May 26, 2011 | By Rose Erickson

Strong lower abdominal muscles help protect your spine and make it easier to perform everyday activities such as bending, lifting, reaching, running and throwing. Lower ab exercises on a stability ball, also called an exercise ball, can help you strengthen your lower abdominal muscles as you maintain balance and control of the ball.

Abdominal Raise

Lie flat on your back with your legs on top of the stability ball. Position your legs hip-width apart. Contract your abdominals and squeeze your legs until they clench around the top of the exercise ball. Slowly lift the ball up from the floor, sucking your bellybutton toward your spinal cord. Hold the exercise for about three breaths, and then return to the starting position. Continue for up to 15 repetitions.

Plank-Up

Facing down, position your shins on a stability ball with your palms on the ground directly below your shoulders in a plank position. Carefully roll the ball toward your head using the muscles of your abdominals and legs until your body forms an inverted V shape. Keep your head down low between your arms, even with your spine. Slowly roll the ball back to the starting position. Repeat up to 12 times.

Heel Dig Bridge

Lie on your back and place your heels on top of the stability ball. Tighten the muscles in your abdomen and slowly raise your buttocks and hips up from the floor. Dig your heels into the ball and pull it closer to your buttocks area using only your feet. Hold the position for about three breaths, and then return to the starting position. Repeat up to 15 times.

Passing the Ball

Start on your back with a stability ball in your lap. Lift up your feet until your calves are parallel to the floor. Raise your shoulders, head and neck from the floor and then place the ball in between your legs. Lower your legs slightly and lean back a bit, stretching your arms over your head. Lift yourself upward again and grab the ball with your hands. Continue passing the ball from your hands to your legs for about 12 repetitions.