Swiss Ball Stomach Exercises

The Swiss ball is an ideal tool to work the abs. If you have ever tried to work with one, you know why. Just trying to balance while you are lying on a Swiss ball is difficult enough, but when you actually try to do ab exercises on it, it can be a real challenge. Your ab muscles are responsible for working with other core muscles to keep your body in balance while you are on the ball. While you are resting a part of your body on the ball instead of against something stationary like a floor, then the abs need to work extra hard or you will fall.

Side Crunch

The side crunch is a name given to several different exercises. Sara Rose, author of the book "Exercise Ball," suggests doing this exercise by lying sideways on a Swiss ball with your feet against a wall for support. You will work the lower abs and obliques. To perform this exercise, place your left hip on the side of the ball and drape the left side of your upper body onto the ball. Then, place your left foot against a wall where it meets the floor, with your leg straight and in line with your hip. The right leg goes against the wall too, but it is in front of the left foot. You may need to hold onto the ball while you get into position. Once you are in position, cross your arms in front of your chest and bend up and to the right to bring your upper body partly toward your legs. You will then lower your upper torso until it is at a 45-degree angle from the floor. Rose recommends starting with five reps and holding each rep for a count of five. Then, go to the other side.

Rotating Knee Raise

The rotating knee raise exercise also works the lower abs and oblique muscles. It is an advanced exercise, says Jeanine Detz in her book, "Ultimate Core Ball Workout." You will begin by sitting up straight on the Swiss ball with your feet on the floor. Your arms should be brought up to shoulder level at your sides, palms down. Rotate your shoulders to the left, and lift your left knee. You will then lower the left knee and rotate back to center. Reverse direction to rotate to the right and raise your right knee. Detz recommends doing three sets of 15 to 20 reps.

Swiss Ball Crunch

The Swiss ball crunch exercise targets the rectus abdominis muscle of the stomach. This muscle is known as the "six-pack muscle." The ball crunch hits this muscle as you crunch up and bring your chest toward your hips because the rectus abdominis is responsible for spinal flexion. To prepare for the ball crunch, lie with your middle back on the ball and your feet on the floor. Bend your knees until they are in line with your feet. Next, place your arms across your chest and tilt your chin forward until your neck is an extension of your spine. Then, squeeze your abs and curl upward about 30 degrees. Lie back until your shoulders are at hip level to complete one rep. Detz suggests two sets of 10 reps.