An exercise ball, or stability ball, is an effective tool for training your abdominal muscles. In fact, performing an abdominal crunch on a ball may be more effective than doing the same exercise on the floor, according to a 2001 project commissioned by the American Council on Exercise and conducted by Peter Francis and his colleagues at San Diego State University.
Crunch
Like the traditional exercise, a crunch on an exercise ball strengthens the rectus abdominis muscle in the front of your abdomen and the oblique muscles on each side, which work together to flex your spine forward. Lie with your back arched over a ball and look upward. Place your feet flat on the floor with your knees flexed and your hands behind your head. Curl your spine forward until you're looking straight ahead, then return to the starting position slowly and repeat. Avoid pulling on your head to assist with the upward phase of the exercise.
Leg Raise
The abdominal muscles contract as you draw your legs toward your chest when you perform the leg raise. Position an exercise ball in front of a chest-high bar, then lie with your back on the ball, with your legs extended and your heels on the floor. Grasp the bar with both hands to secure your upper body, then flex your hips and knees simultaneously, drawing the latter toward your chest and raising your lower back off the ball near the end of the movement. Stop when your knees are above your chest. Reverse to the starting position slowly and repeat.
Reverse Crunch
Perform the reverse crunch with your legs, rather than your torso, on top of an exercise ball. Start in a pushup position with your upper thighs on top of the ball and your arms fully extended. Ensure that your torso is parallel to the floor and your hands are directly under your shoulders. Contract your abdominal muscles and draw your knees toward your chest, allowing your hips to move upward and the ball to roll under your legs. Stop when your shins are on top of the ball, hold for three seconds and return to the starting position slowly. Repeat the exercise multiple times.
Russian Twist
The Russian twist targets the external and internal oblique muscles, which span the sides of your abdomen and produce rotational ranges of motion. Lie with your upper back on top of an exercise ball and your feet flat on the floor. Have a partner hold the ball from behind so it doesn't roll as you're performing the exercise. Extend your arms above your chest and place your palms together. Rotate your torso approximately 90 degrees to the left, keeping your lower body stable, then reverse directions. Continue alternating sides for your desired number of repetitions.
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