1. One at a Time
There are many ways to do ab crunches with a stability ball, but like all exercises, it is best to begin with the basics. By lifting one leg at a time onto your stability ball, you can target the sides of the abdomen and reduce some of the strain caused by traditional crunches. Lay on your back with your hands behind your head and elbows opened wide. Lift your right leg onto your stability ball with knee bent, allowing your left leg to relax on the side of the ball. Inhale deeply and as you exhale, lift your chest up, turning slightly towards your right knee. Lower on the inhale and repeat ten to twenty times before alternating your legs.
2. Double Trouble
You can use the same basic technique to target the lower abs by performing stability ball crunches with both legs resting on the ball. Instead of lifting your chest slightly towards the side, lift your chest straight up into the air, performing fifteen to thirty, again, lifting on the exhale and lowering on the inhale.
3. Reverse With a Twist
In addition to standard crunches, you can do reverse ab crunches with a stability ball as well, working the abs and inner thighs at the same time. Lay on your back with your hands palms down at your sides. Place the stability ball between your ankles and lift your legs straight up to the sky. Squeeze the ball firmly and inhale deeply. As you exhale, push into your hands and lift your hips, raising your legs straight up to the sky. Relax down gently on the inhale and repeat fifteen to thirty times. When doing reverse crunches, it is important that you work from your abdomen, avoiding swinging your legs to get upward lift.
4. Simple Seated Sit-Ups
To perform classic stability ball crunches, lay back on your ball, supporting the middle and lower spine. Keep your legs together and feet flat on the floor and either cross your arms over your chest or place your hands behind your head with elbows opened wide. Inhale deeply, lifting your torso on the exhale as you keep the ball stable. Keep your motions smooth and controlled, repeating fifteen to thirty lifts.
5. Two For One
Deepen your workout by adding a medicine ball to your classic stability ball crunches. Hold the medicine ball firmly between your hands, lifting it back overhead as you inhale and extending it forward and up to the sky with straight arms as you exhale and lift into the ab crunch. Again, perform fifteen to thirty crunches with the medicine ball to get a great workout for your core muscles.
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