Exercises To Work Abs Using An Exercise Ball

The exercise ball, otherwise known as a stability, fitness, balance or Swiss ball, is a full-body conditioning tool for exercisers at all levels of fitness. The element of instability it brings to most exercises develops abdominal strength and stability. Using the ball to specifically target your abs can help you acquire that ever-elusive six-pack as you develop functional balance and control throughout your entire core.

Seated Balance

Balancing in any position on the ball works your abdominal muscles by specifically recruiting your transverse abdominals, or stabilizing muscles. Sit on the ball with your feet on the floor, hip-width apart. Brace your torso by engaging your abdominal muscles, and extend your arms straight out in front of you, at shoulder height. Without overly arching your lumbar spine, lean your torso slightly back and pick one foot up off the floor. Find your balance. Alternate feet, and try it with your eyes closed. When you’re ready to progress, lift both feet off the floor, one at a time. Tilt your pelvis forward and back to help you maintain your balance.

Full Pike

This advanced-level exercise recruits your transversus to stabilize your body, and your rectus abdominis to power the movement. Drape your belly over the top of the ball, placing your hands on the floor in front of you. With your legs pressed together and your core engaged, walk your hands forward until the ball is under your feet. Align your hands under your shoulders. Your body should form a rigid plank. Hinge at your hips to draw your feet and the ball toward you, initiating the movement with your abdomen. As your hips align above your shoulder and your torso becomes vertical, your head moves into position between your arms. Hold it momentarily, then return with control.

Russian Twists

Besides working your main abdominal muscles and stabilizers, Russian twists also develop strong obliques. From a seated position, walk your feet forward as you recline your torso back onto the ball, until your legs, hips and shoulders form a rigid horizontal line, with your shoulders centered on top of the ball. Your knees should form a right angle and your feet should be hip-width apart. Engage your abdominal muscles and extend your arms above your chest, with your hands pressed together. While pushing your feet into the floor and maintaining the position of your hips, rotate through your trunk to raise one shoulder off the ball as you reach your hands across your body. To keep it steady, press your stabilizing shoulder into the ball. Hold the position briefly, return with control and alternate sides.

Knee Tucks

The knee tuck is another advanced-level exercise that engages all of your abdominal muscles. Begin draped over the ball with your hands on the floor in front of you. Walk your hands forward with your abs fully engaged until the ball is under your feet. Your head, shoulders, hips and legs should form a horizontal, unbending line, and your elbows should be fully extended and aligned under beneath your shoulders. Initiating the movement with your abdominal muscles, draw your knees toward your chest, rolling the ball forward. Your hips should move toward the ceiling, but your hands and shoulders should stay put. Hold the position before extending your legs back out, then repeat.