Abdominal exercises using a yoga ball, also referred to as a fitness or stability ball, are a way to strengthen and tone the muscles in your core. According to MayoClinic.com, your core muscles include the muscles in your abdomen, back and pelvis. When purchasing a yoga ball, look for a ball that allows you to keep your knees at a right angle so you can sit with your feet flat on the floor.
Abdominal Crunches
Sit on the yoga ball with your feet flat on the floor. Roll forward so that your lower back is supported by the ball. You should already feel your abdominal muscles engaging. Cross your arms over your chest and curl up slightly, lifting your shoulders and upper torso, bringing your rib cage toward your pelvis. Slowly lower and repeat.
Squat and Reach
Stand with your feet shoulder-width apart. Hold the ball in both hands. Bend your knees and engage your abdominal muscles. Slowly rotate to the right with a flat back, bringing the ball over to your right side. Hold the pose for a few seconds, then return to center and rotate to the left. Repeat this exercise five times.
Front Walkout
Lie with your chest resting on the ball and your hands flat on the floor. Walk your hands forward, rolling the ball from your chest down to your feet, or as far as you can while keeping your lower back flat and your abdominal muscles engaged. Walk your hands back, rolling the ball back to your chest. Perform up to five repetitions of this exercise.
Side Crunches
Sit on the ball with your feet flat on the floor, shoulder-width apart. Slide forward so that your waist and hips are supported by the wall. Place your hands behind your head and curl up to your right, bringing your left elbow across your body to the right. Lower and repeat the exercise on your left side.
Plank on the Ball
Lie with your stomach resting on the ball and your hands planted firmly on the floor. Walk your hands forward until the ball is supporting your upper thighs. Contract your abdominal muscles to prevent your lower back from sinking. Hold this pose for several breaths or until you are no longer able to maintain proper form.
Ball Balance
Sit on the ball with your feet resting on the floor. Lean back slightly, engaging your abdominal muscles for balance, and raise your feet a few inches off the floor. Extend your arms out to the sides and hold this pose for several breaths.
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