The stability ball or exercise ball is a great tool to firm the abdominals. Simply sitting on it sometimes is quite a trick that can also strengthen the core muscles. There are a number of exercises using the stability ball that don't require a long period of training.
Do a Crunch on the Ball
You'll find this muscle is great for the rectus abdominis, the big muscle down the middle of the stomach. It doesn't involve the legs as much as a floor crunch does so you tend to benefit more from it.
- Lay back on the ball with the ball supporting you and your feet flat on the floor. In order to prevent your arms from helping and keep the focus on your abs, cross your arms or put them behind your head.
- Squeeze your abs as you lift your body off the ball. You'll notice the bottom of your ribcage pulls down toward your hips. Don't let the ball roll but try to keep it in stable position as you do this exercise.
- Lower yourself back down on the ball. You'll want to do between 10 and 15 reps for each set. Start with one set and work up to three.
Pike Dive Position
This one is cool looking, or scary looking depending on whom you talk to about it. It works both the abs and lower back.
Lay on the exercise ball so that your shins are on the ball but your body extends beyond it with your palms flat on the floor. You'll begin to roll the ball toward your middle with your abdominals and legs, bending at the waist until your bottom is in the air and you're a V shape. Hold for a second or two and then roll back to the start position. Make certain that your head is always even with your spine and keep your abs tight as you do this exercise. You'll want to do about 10 to 12 reps at first.
Exercise Ball Abdominal Workout - Try the Special-K
This one's a standing side split. It really works the obliques, those muscles at the side of your torso. Once you master this one with the ball, try to do it without the ball for support. Those who take yoga will find it easier to do.
Stand with your feet together and the stability ball about a foot in front of you. Bend down at the hips and put your hand on the stability ball. Make sure you keep your bottom and your abs tight as you raise on leg behind you and make it parallel to the floor. You'll want to keep your foot flexed while you do this and make sure your inner thigh faces the floor. Raise your left arm over your head. This means you'll have to rotate your torso to the left. Turn your head also so you can see your left hand. Hold that position for a few seconds, the longer the better. Return to start position and do the same thing on your right side.
