Stability Ball Abdominal Exercises

The "six-pack" is only a portion of the abdominal muscle group. The six-pack muscles are those seen in the middle of the stomach and are known as the rectus abdominis. The remaining muscles of the abdominal group include the internal and external obliques, on the sides of the body, and the transverse abdominus muscles located just behind the rectus abdominis muscles. The abdominal muscles flex the trunk, forcing air from the stomach, as well as rotate and flex the torso. In addition to floor exercises and ab training equipment, the abdominal muscles can be trained using a stability ball.

Plank Pike-Up

Place an exercise ball and lie on top of it with your shins on the ball, palms on the floor under your shoulders. Using your abs and legs, roll the ball forward while lifting your hips and keeping your head down between your arms. At the top of the movement, you should form an inverted V with your body. Hold the inverted V position for two counts, then return to starting position. Repeat for 12 to 15 repetitions.

Prone Balance

This exercise is also known as prone plank position. Place your toes on the ground, feet hip-distance apart. Roll out facedown on a stability ball. Lift and support your body by placing your elbows on the ball, shoulders placed directly over your elbows. Your body weight is supported on your elbows and toes. Contract your abdominals and hold this position for 30 to 60 seconds; then relax, rest your body on the ground and place your knees on the ground. After 60 seconds of rest, repeat this exercise two more times.

Kneeling Roll Out

Kneel on the floor in front of the stability ball with your knees on the ground, hip-distance apart. Draw your navel into your spine. Place your hands on top of the ball and lift your feet off the floor. Walk your hands out on the ball and move the ball forward and your arms away from the body. Keeping your hands stationary on the ball, bring your hips forward as the ball rolls away from your knees. Continue with this motion until your chest drops down and your arms are completely extended. Keep your chest upright as much as possible. Hold the extended arm position for two counts, then return to the starting position. Perform this exercise for 10 to 12 repetitions and two to three sets.