An exercise ball is a good piece of equipment to have in your home gym. A medicine ball can boost the intensity of any workout, especially for your abdominal muscles. You can use an exercise ball to work the different parts of your core and get a full core workout that challenges your abs and the oblique muscles of your stomach area.
Weighted Crunch
A crunch is an easy way to work all of your abdominal muscles. Adding a 5-lb. weight to a crunch increases the intensity and challenges your muscles. Begin by lying on your back on the floor. You can also use a weight bench and let your head hang off the end to increase your range of motion. Bend your knees and position your feet away from your buttocks; keep your feet flat on the floor. Take the exercise ball in both hands and rest it on your chest. While exhaling, use your abs, pull your shoulder blades up off the floor and hold for a second. Do not use your neck muscles to push yourself up. Instead, relax your neck and use your abs for the contraction and movement. Keep your lower back on the bench or floor, but go as high as you can. Lower yourself back down and repeat.
Torso Rotations
The torso rotation exercise works your obliques. Begin by sitting on the floor with your legs extended, knees slightly bent and using your heels for support. Take the exercise ball with both hands. Straighten your back, contract your abs and roll your shoulders back. You are now ready to start. Keeping your pelvis still, rotate your torso with the exercise ball to one side. Return to the starting position, do the other side, then repeat the exercise.
Hay Bailer
This exercise works your core, abs and obliques. Start by kneeling on one leg. Take the exercise ball in both hands and position it on the outside of your bent knee. Keep your back straight and neck relaxed. While looking forward, take the exercise ball, lift it diagonally across your torso, hold it over your head for a second, then bring it back down and repeat. Exercise both sides.
Wood Chop
The wood chop exercise consists of a movement opposite to that of the hay bailer. It is so named because it simulates the motion of chopping wood, an activity that thoroughly works your abs. Begin in a kneeling position. Take the exercise ball in both hands and lift it over your head. In an explosive motion, move the ball from the overhead position diagonally down and across your body. Repeat on both sides.
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