When you do any type of exercise using a stability ball, you are engaging the core muscles. A workout routine using a series of exercises on the ball can help build strength and endurance in the core. Work the abs using a stability ball two to three times weekly. Aim to do one to two sets of 12 to 15 reps of each of the following moves as part of your abdominal workout routine.
Squat with the Ball
This move was named one of the best exercises for the stability ball by "Fitness" magazine. Stand holding the fitness ball at chest level with your feet shoulder-width distance apart. Lift the ball until it is directly over your head. Bend the knees to enter into a squatting position. Count to one and straighten the knees and lower the ball to complete the rep.
Crunches on Ball
During a 2001 study sponsored by the American Council on Exercise on the effectiveness of abdominal exercises, the crunch on a fitness ball was one of the best rated for working the rectus abdominus muscles and obliques. Sit on the exercise ball with your feet on the floor in front of you. Roll your spine back until you are lying on top of the ball. Cross your arms in front of your chest and keep your chin down. Contract the abs to lift off of the ball to reach a 45-degree angle. Release the contraction to finish the rep.
Stability Ball Plank
A plank on a fitness ball is an abdominal exercise recommended by the Mayo Clinic. Lie in the supine position on the exercise ball with your feet on the floor behind you. Walk your hands forward until your thighs are resting on the ball and your feet are off of the floor. Contract the abs and stay in plank position for as long as you can comfortably.
Standing Side Split With Fitness Ball
"Fitness" magazine also included this exercise as another top pick for the best moves done with a stability ball. To begin, stand about a foot behind a stability ball with your feet together. Bend at the waist to place your left hand on top of the stability ball. Contract your abs as you lift the right foot off of the floor. Your leg should be parallel to the floor. Rotate your abs towards the right side of your body. Extend your right hand overhead and gaze at your hand. Hold for three seconds and release. Repeat the move for the other side.
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