An American Council on Exercise-sponsored study compared the safety and effectiveness of various abdominal exercise devices. Lead author Peter Francis, Ph.D. and his team placed the exercise ball near the top of the list of efficient core training methods. Working on the exercise ball imposes a balance challenge, which, based on a 2007 study published in the "Journal of Strength and Conditioning Research," increases core muscle activation. The exercise ball also increases the range of motion of traditional abdominal exercises, and provides a solution for people whose health conditions prohibit them from exercising while lying on the floor.
Exercise Ball Crunch
The exercise ball crunch works the rectus abdominus muscle, which is the muscle responsible for flexing the spine. Begin in a seated position on the ball, and then walk your feet forward until your lower, middle and upper back are against the ball's surface. If you are strong, flexible and free of back, neck and blood pressure issues, you can extend your spine so that your head rests on the rear surface of the ball. Support your neck by placing your fingers on each side of your head. Inhale to prepare. As you exhale, flex your upper torso so that your ribcage moves toward your pelvis. Perform three sets of 10 repetitions. Add challenge by attaching a resistance tube to a stable object behind you, and holding the tubing behind your head.
Oblique Exercise
The rolling movements of the exercise ball allow for simultaneous upper- and lower-body movement. This oblique exercise may benefit anyone who participates in a rotary sport, such as tennis, baseball and kayaking. Assume the same body position used for the crunch, but instead of placing your hands behind your head, extend your arms in front of you at shoulder height, and hold a light weight or a medicine ball with both hands. Inhale to prepare. As you exhale, simultaneously roll your hips to the left, and rotate your upper torso to the right, so that you are looking over your right shoulder. Inhale and return to center. Perform one set 10 repetitions to each side. The exercise works your obliques, which run diagonally across your abdominal area.
Reverse Curl
The reverse curl works the lower and upper portion of the rectus abdominus. While most exercise ball guidelines suggest using a ball that enables you to sit with your legs at a 90-degree angle, if you have a narrow pelvis, you may want to use a smaller ball for this exercise. If none is available, let some air out of a larger one. There are two ways to perform this exercise. If you have back problems or tight hamstrings, you will be more comfortable with your knees bent, with the ball between your inner thighs. Otherwise, lie on the floor with your legs extended and place the ball between your ankles. Inhale to prepare. Exhale; draw your belly in and lift the lower part of your pelvis from the floor. Perform three sets of 10 repetitions.
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