You can use stability balls, also called fitness or Swiss balls, to perform many exercises for the entire body. Because they require you to stabilize your core--the midsection of your body--they are particularly good for strengthening and toning the abdominal muscles. Perform exercises at least three times a week for tighter, more toned, stronger abs.
Plank
This is the stability ball version of the popular yoga pose that strengthens and tones the entire core--back muscles, abdominal muscles and obliques--as well as the legs and arms. Get into push-up position with your hands on the floor directly beneath your shoulders and the tops of your feet or ankles on the ball. Straighten your legs by contracting the quadriceps and hamstrings and contract your abdominal muscles, pulling your navel in toward your spine. Hold here for 30 to 60 seconds without letting the hips sag or the upper back round. Perform three repetitions, resting in between for 20 seconds.
Squat and Reach
This exercise works on building stability in your legs and the muscles of your core as it tones and tightens your abdominals, hamstrings and quadriceps. Hold the ball in your hands with your arms extended in front of you. Bend your knees, sending your hips back behind you as if you are sitting down into a chair. Keep your spine straight and your arms parallel to the ground. In your squat position, turn your midsection to the right, moving your arms and the ball along with it, and hold for three breaths. Rotate back through center to the left side and hold for three breaths. Return to center and release. Perform two to three sets of 12 repetitions.
Side Crunch
To target the obliques--the muscles extending along the sides of your torso--you'll need to perform a side-lying exercise like the side crunch. Lay on your right side, propped up on your right elbow. Place the ball between your ankles. Contract your abdominal muscles and lift your legs and the ball off the floor. Keep your hips stacked on top of each other and the body open toward the left. Hold the legs off the floor for three breaths and then release. Repeat 10 times and then switch to your left side. Perform two to three sets.
Bridge
This is another yoga posture adapted for the stability ball. It tones the core muscles as well as the gluteals and hamstrings. Lie on your back on the floor with your legs on the ball. Start with the ball underneath your knees and then move it out toward your ankles for more challenge. Place your palms flat on the floor and lift your hips up toward the ceiling, so that your body is in one line from the side. Keep your abs contracted and lift one leg off the ball. Replace the leg on the ball and then lift the other leg. Then release the hips to the ground. Perform two to three sets of 15 repetitions.
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