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A stability ball can be a great tool to do abdominal exercises. I have one, but until I found these videos, I had used it only for sitting on it in front of the TV. 🙂 When I first saw this video, I was a bit skeptical, but after doing these core exercises, I felt my abs trained.
This is not the only way I train my abs, but it is a good extra for my routine. I do it once or twice a week, and I do 3-4 × 14-20 repetitions of all the stability ball exercises for core mentioned in the video. I like it because I can train my lower and upper abs, obliques as well as my lower back. I usually have a 30-second rest between the sets, and I do them in sets. My wife does it as well with fewer repetitions.
One more thing, I like strength training with an exercise ball because I can concentrate on my abs seriously, and it does not load my lower back at all, which is my weakest point. Plus, I enjoy doing it very much.
1. Ball exercises for abs and love handles
1. Pulling Up the Ball with Stretched Legs
As you can see, you need to put the ball between your ankles and hold it tight. Then move your legs up and, at the same time, lift your upper body and take the exercise ball. Concentrate on your abs and keep your legs extended. This exercise mainly develops your lower ab and the upper ab a bit.
2. Hold the Ball and Touch It
The next is to hold the ball with your legs. The angle is about 45. Pull your upper body up and touch the ball. Concentrate on your abdominal muscles, and do not let the ball go down. This movement stimulates your upper abs the best.
3. Stretching Forward
Put the exercise ball down and put your leg on it. Then pull up your body forward the ball. Concentrate on the movement and try to achieve maximum traction. This is an excellent alternative for crunches.
4. Rolling the Ball
This exercise is a great technique to develop your obliques and hips. Put your legs on it and place your arm on the ground. Your upper body must be stable. Then move it left and right. During the motion, concentrate on your sides and use them to move the ball. The deeper you let your legs towards the floor, the better—very efficient exercise to train your obliques and hips.
5. Twist on the exercise ball
You need to lay on it and put your feet on the floor. It is vital to keep your feet stable. Then hold your hands out and turn left and right. Be careful. You need to hold your body stable while you do the movement. You need to use your obliques seriously. Again the deeper you go, the better.
This is a bit harder exercise, but it is seriously a killer. Put your legs on it ball as if you make push-ups (plank position). Then pull in the ball and push it back. Pull it as close as possible, and then stretch your legs. Do not let your stomach down! This exercise trains your entire abs and, at the same time, your chest.
7. Training Lower Back
This is an effective method to train your lower back, which is crucial. Put the ball in front of you, lay on facing to the floor then place your feet on the wall. You need to push the wall somewhat hard and keep your body stable. Raise your upper body as high as possible and place your hands on your neck—a great way to develop your back.
8. Work out with Ab Bench
For this work out you will need an ab bench. Lay on the ab board and fit your legs. Then take the exercise ball with stretched arms and turn left and right. The lower you go down, the better. This work out helps to develop your entire abs. The 3-4 sets and 10-20 reps of the mentioned practices.
Related: Ab exercises with medicine ball
2. Stability ball ab workout for beginners
Within this video, you can learn five stability ball ab exercises that are good for beginners. You need to do each of the practices for 30 seconds and do as many reps as you can do during that time. The rest between sets is just 15-20 minutes and do at least three rounds or more depending on your fitness level.
The first exercise is the ball crunch punch for which you need a pair of dumbbells. If you do not have them at home, two water bottles will do as well. Sit back with the top of your back on the ball. Plant your feet to keep your balance. Now sit up and punch. While your press, the hand weights tighten your core muscles to keep your shoulder blades on the ball.
The next exercise is leg roll out. Place your forearms on the ball. Keep your torso straight. Lift your foot. Now roll the ball back to the starting position. This move works your core very well since the swiss ball itself makes imbalance, but because of the one foot, the core engagement is even better. You can make this exercise more challenging by rolling the ball slightly to the sides.
Single leg reverse crunch. Lay on the ground and put your foot on the stability ball. Lift your other leg up to the air. Now roll the ball towards you while you lift your pelvis. This exercise works the lower abs and deep core muscles very well.
Reach through. Lie on the floor and put the swiss ball between your feet. Squeeze it a little bit. Now lift your lower body as high as you can. This is an enhanced version for floor leg raises.
Straight leg oblique crunch. The next standing exercise is excellent for strengthening your side abs. Lift the ball overhead and balance on one of your legs. Now crunch in and out on one side. The best is if your toes do not touch the floor since this way, your obliques and hips are always engaged.
3. 15 Min Abs Workout Routine
This is a 15 minute routine with several very efficient abdominal exercises. Optionally you can use a lightweight to make the movements even more useful.
4. Fitness ball ab workout with challenging exercises
Finally, here is conditioning from Fitnessblender, which is about 10 minutes. Some movements are challenging.
Finally, here is an excellent presentation with a lot of types of activities.
Stability ball core exercises for seniors?
The ball is excellent equipment for senior people to enhance their stability and balance safely. To strengthen these muscles, there is no need to do intense workouts. Simple moves will do.
These stability ball exercises are great to have a complete abs workout at home. In 15 minutes, you can strengthen your entire core. Try these moves and tell us how they worked for you.