Exercise balls come in various sizes that coordinate to specific heights of the user. These balls cause your body to be off balance and you are forced to stabilize yourself by engaging your core muscles. The abs are part of the core and you can do specific exercises on the ball that target this region.
Crunch
Crunches are basic abdominal ball exercises that target your upper abs. Sit on the ball with your feet flat on the floor. Walk your feet forward, roll down the ball until your mid back is in contact and lift your head and shoulders slightly. Place your hands on the sides of your head and curl your body up in the air. Squeeze your abs forcefully, lower yourself back down and repeat.
Side Crunches
Side crunches place a specific emphasis on your obliques. Lie on your left side on the ball and place your feet in a staggered position against a wall to stabilize yourself. Place your hands on the sides of your head and lower your body over the ball in a lateral direction. Lift your body up to your right laterally by contracting your obliques. Hold for a second, lower yourself back down and repeat.
Pullover Crunch
Pullover crunches are done with the exercise ball and a medicine ball. Lie face-up on the ball with your shoulders and head slightly elevated. Hold the medicine ball in both hands straight behind your head with your arms extended. Curl your body up as you pull the ball over your head. Stop when your arms are fully extended in front of your chest and squeeze for a second. Reverse the movement and repeat.
Abdominal Pull-ins
Abdominal pull-ins are also sometimes referred to as "jackknifes." This is an upper and lower ab exercise. Place your hands on the floor directly under your shoulders and place your lower shins on top of the ball. Lift your hips up to get your back straight and pull your knees into your chest by rolling the ball on the floor. Squeeze for a second, roll the ball back out and repeat.
Ball Passes
Ball passes, also known as "passovers," are performed from a face-up position on the floor. Lift your legs, bend your knees 90 degrees and level your shins to the floor. Hold the ball in the air behind your head and curl your body forward. Move the ball over your upper body and place it between your thighs. Pinch it firmly and lower your legs toward the ground while simultaneously lowering your upper body back to the ground with your arms over your head. Lift your arms and the ball back up, grab it and lower it back over your head. Keep going back and forth in a smooth motion.
Planks
Planks are isometric exercises that work your abs without any movement. Place your forearms on the ball shoulder-width apart and walk your feet back until you form an angle to the ground with your body. Lift your hips up to form a straight line from your shoulders to your heels. Hold for 30 to 45 seconds.
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