Strengthening the lower abdominal muscles can help protect your spine, improve posture and make everyday activities such as bending or lifting much easier. The Resist-a-Ball, a stability ball, can be used to strengthen the deep, hard to reach lower muscles in the abdomen. Resist-a-Balls hold up to 1,000 pounds.
Ball Pass
Lie on your back with a Resist-a-Ball in your hands. Raise your feet until your shins are parallel to the ground. Lift your head and shoulders from the floor and position the ball between your lower legs. Slowly bring your legs toward the floor and reach your arms back behind you. Lift yourself back up and grab the ball from your legs. Continue passing the ball from your hands to your legs about 11 more times.
Back Hamstring Curl
Lie on your back and place the back of your heels on the Resist-a-Ball. Push your heels into the ball and tighten your abdominal and gluteus muscles. Lift your waist until you create a straight line from your shoulders to your feet. Bend your knees and walk the ball toward your buttocks. Straighten your knees and gradually roll the ball back into the starting position. Slowly drop your hips back down to the floor. Do 12 repetitions.
Ball Raise
Lie back on the floor with your lower legs resting on top of the Resist-a-Ball. Keep your legs spread about hip-width apart. Contract the muscles in your abdomen and bring your legs together around the ball. Pull your bellybutton inward toward your tailbone and raise the ball up from the ground. Hold the exercise for about three breaths and then slowly return to the starting position. Do up to 15 repetitions.
Bridge
Start on your back with your feet on top of the Resist-a-Ball. Lift your waist and hips until you form a bridge. Contract your abdominal muscles to keep yourself in place. Slowly lift your left leg up from the ball. Hold for three seconds and then return your leg to the ball. Repeat with your right leg. Return your body to the floor and repeat the exercise up to nine more times.
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