You can tone your core muscles with an abdominal ball. Exercising your abdominal muscles helps you develop balance. Improving your balance increases your body's ability to stabilize yourself. Balance and stability help you do sports and other fitness activities as well as perform everyday tasks. The abdominal ball comes in large and small sizes.
Half Moon
Use a small abdominal ball to perform this standing exercise inspired by the yoga half moon pose. Face your ball and position your body about 1 foot from it. Bend at the hips and place your hands on the ball. Raise your right leg behind you, parallel to the floor. Lift your right hand off the ball and swing your extended arm out 180 degrees, your torso following your arm. In the final position, your stomach should face the right wall, the sole of your right foot should face the back wall and your fingers should point toward the ceiling. Hold the pose for three to five breaths, come back to a standing position and repeat on the other side. Do one to three sets of eight to 12 repetitions.
Pike-Ups
Build your abdominal strength with pike-ups. Lie with your hips on top of your large abdominal ball and walk your hands in front of you until your shins rest on the ball. Place your palms flat on the floor, beneath your shoulders with your elbows extended to assume the starting position. Lift your hips to roll the ball down to your ankles and make a "V" shape with your body. Roll the ball back down to your shins to complete one repetition. Perform one to three sets of eight to 12 reps.
Pass the Ball
Pass a large abdominal ball back and forth between your hands and legs to build core strength. Start by lying on your back and holding the ball in your hands. Lift your legs and bend your knees so your shins are parallel to the floor. Raise your torso off the mat, pass the ball to your legs and lower your legs to the floor. Raise your legs up, grab the ball and lower your torso to complete one repetition. Do one to three sets of eight to 12 repetitions.
Leg Lifts
Do leg lifts with your abdominal ball to strengthen your core muscles. Sit on the floor and place the ball between your knees and shins. Squeeze the ball with your legs to keep it in position and contract your abs. Lie on your back and press your lower back into the floor. Rest your legs on top of the ball about hip-width apart. Raise the ball off the floor, hold for deep breaths and slowly lower your legs to the floor to complete one repetition. The slower you lower your legs, the more the exercise strengthens your abs. Do one to three sets of eight to 12 reps.
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