The exercise ball gives a great core workout because it demands constant, minute muscle adjustments as you try to keep the ball stable and maintain correct position for each exercise. Traditional abdominal exercises present new challenges when you add balance to the mix. Try holding a light weight in each hand to increase intensity when you exercise using the ball.
Squat/Reach
Stand with feet hips-width apart. Bend your knees while holding the exercise ball with your back straight and arms parallel to the floor. Don't allow your knees to go past your feet. Hold the position while you tighten your abs and breathe deeply in and out for five slow breaths. Turn your torso to the left in one move, keeping your arms in front of you. Don't release your abs. Hold this twist for another five slow inhalations and exhalations. Return to center. Turn to the right. Repeat the breathing, remembering to keep your abs tight. Consciously relax the shoulders. Do a second repetition of the series holding the ball at head height. Do a third rep holding the ball just above your knees.
Classic Crunch and Reverse
Sit on the exercise ball, feet flat on the floor hips-width apart. Keep your back straight but not stiff. Cross your arms over your chest, resting your palms on the fronts of your shoulders. Contract your abs. Lean back until you feel your abdominal muscles grab. Hold the position for three full inhalations and exhalations. Return to the upright position and repeat. When you can do a crunch on the ball with good stability, go for the advanced version. Lie on the ball with your abdomen directly on the middle of it. Your feet touch the floor behind the ball. Tip forward and rest your hands on the floor so you can walk them away from the ball. The ball will roll down under your body. Stop when it reaches your thighs. Your shoulders should be above your hands and your abs should be tightened. Press your knees hard into the ball. Use your abdominal muscles to pull your knees in toward your chest. Breathe deeply in and out three times. Release your legs and walk your hands back to start position. Repeat.
Inverted Leg Pull-Ins
Pull-ins are part of a 6-pack abs series that you can do using the exercise ball. Begin from the same position as the reverse crunch. Lie over the ball, feet behind you and hands positioned to walk your body forward. This time, continue walking forward until the ball is under the front of your ankles and lower shins. With your hands flat on the floor directly under your shoulders and your abs contracted, push your buttocks up in the air to form an inverted "V" with your body. As you hinge in, the ball will move under the front of your feet and you should flex your midsection. Hold for an inhalation-exhalation, then release slowly and repeat.
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