Swedish Ball Abdominal Exercises

The Swedish exercise ball, usually called a Swiss or stability ball, was originally designed for therapeutic purposes, according to Sara Rose and her book "Exercise Ball." The Swedish ball is mostly used for abdominal and core training, because the ab muscles are responsible for spinal stabilization -- and nothing gets them working like placing the body in an unstable environment, such as exercising with a Swedish ball.

Sitting Obliques

The sitting obliques exercise is an intermediate to advanced exercise that works all the muscles of the abs, including the side muscles that are sometimes forgotten in ab workouts. These muscles are known as your internal and external obliques, or simply the obliques. The exercise is done with your middle back on a stability ball at a 45-degree angle to the floor with your feet flat on the ground with your knees bent. You will place your hands on either side of your head. Raise your upper torso and rotate toward your right knee as you lift your right knee up. Rose recommends holding for five seconds and then returning to the starting position before working the left side.

Legs Overhead

The legs overhead exercise works the abs and inner thighs. It is very different from the previous exercise in that you are lying on the floor, but your core must work to hold the stability ball between your lower legs and stabilize your pelvis. The legs overhead exercise is done lying on your back with your arms at your sides on the floor. The legs are straight and holding the ball on the floor. You will raise your legs up toward the ceiling and continue to direct the ball until it is above your head with your lower back now off the floor. Then, lower your back one vertebra at a time to the floor until your legs are perpendicular to the floor. This completes the exercise without having to lower your legs back to floor.

Side Twist

The side twist is a relatively simple exercise worth ending your workout on. It targets the obliques and stretches your spinal extensor muscles. All you have to do is sit on a Swedish ball with your feet on the floor and hold your arms up at your sides like wings. The palms are facing down and the arms are parallel to the floor. First twist to the right as far as is comfortable and then left. Jeanine Detz, author of "Ultimate Core Ball Workout," suggests pausing at the center before twisting the opposite way. You should sit up tall and keep your knees bent 90 degrees during the exercise.