Balls Are A Very Effective Workout Tool For Abdominal Exercises For Women

Stability balls are an affordable exercise tool to build strength and endurance in the abdominal muscles. Even when used to exercise other muscles, the stability ball automatically engages the core to provide stability to the body. But, like any other exercise tool, using a stability comes with risks associated with falling or malfunctions. For safety and effectiveness, use the ball only if you feel comfortable with the unstable surface and follow all safety precautions.

Ball Safety

Stability balls come in a range of sizes, from 30 to 85 cm. Choose a ball that allows your knees to flex at a 90-degree angle when you sit on the ball. Read all of the instructions or listen to the gym instructor about proper use of the ball. When sitting on the ball, keep your feet wide and flat on the floor to retain stability. As you become comfortable, you can move your feet closer together to increase core engagement. Beginners or people with limited mobility should use the ball against a wall or other solid surface. Never bounce on the ball, as this reduces control.

Crunches on the Ball

Performing a basic crunch on the ball is more effective at engaging the rectus abdominus, according to an American Council on Exercise study. It's also one of the safest ab exercises on the ball. Start by sitting on the ball with the feet flat on the floor. Slowly walk your feet out until your lower back is on the ball, with your torso and thighs parallel to the floor. For counter-balance you can reach your hands in front of you. Add resistance by crossing your arms over your chest or behind your head. Squeeze the abs to lift your torso and release to lower back down. Keep the abs engaged and don't allow your back to arc over the ball when you lie back.

Stability Ball Russian Twist

The Russian Twist also works the rectus abdominus, as well as the obliques and transverse muscles. Because the exercise requires twisting to the side, you should keep your feet wide on the floor during this exercise until you feel confident that your core muscles can keep the ball from rolling out from under you. While sitting on the ball, walk your feet forward until your upper back is on the ball. Your thighs and torso should be parallel to the floor. Extend your hands above your chest with your palms pressed together. Rotate your torso to one side. Don't allow your bottom to sink toward the floor. Return to the starting position and repeat on the other side.

Low Back Extension

When building muscular strength, it is important to work opposing muscle groups. After working the abdominals, perform exercises that focus on back muscles. Lie prone on the ball. For optimal stability, press your feet against the wall behind you. The ball should be between the low part of your chest and abs. Cross your arms over your chest as you lift your torso several inches and then lower. Keep your back long and your head and neck in line with the spine. Move in a slow, controlled motion. To increase resistance, you can move the ball lower and place your hands behind your head.