A stability ball can be a great tool to do abdominal exercises. To tell the truth, I have one but until I found this video I had used it only for sitting on it in front of the TV. 🙂 When I first saw this video I was a bit skeptic, but after doing this stability ball ab workout, I felt my abs really trained.
This is not the only way I train my abs, but it is definitely 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 exercises 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 exercises and I do them in sets. My wife does it as well with fewer repetitions.
One more thing, I like ab 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.
Ab Training with Exercise Ball
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 ball. Concentrate on your abs and keep your legs stretched. This exercise mainly develop 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 muscles and do not let the ball go down. This movement stimulates your upper abs the best.
3. Stretching Forward
Put the 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 a great alternative for crunches.
4. Rolling the Ball
This exercise is a great technique to develop your obliques. Put your legs on it and place your arm on the ground. Your upper body must be stable. Then move the it left and right. During the motion concentrate on your obliques and use them to move the ball. The deeper you let your legs towards the floor, the better. Very efficient workout to train your obliques.
5. Twist on the Ball
You need to lay on it and put your feet on the floor. It is important 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 use your obliques seriously. Again the deeper you go, the better.
6. Pull In
This is a bit harder workout, but it is seriously a killer. Put your legs on it ball as if you make push ups. Then pull in the ball and push it back. Pull it as close as possible and then stretch your legs totally. Do not let your stomach down! This exercise train 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 rather hard and keep you body stable. Raise your upper body up as high as possible and place your hands on your neck. 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 ball with stretched arms and turn left and right. The lower the 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 exercises.
15 Min Workout
This is a 15 minute routine with several very efficient abdominal exercises. Optionally you can use a light weight to make the exercises even more efficient.
Fitness Ball Ab Workout with Laura London
This is another 10 minutes routine you can do to train your core muscles.
Physioball Workout for the Core
Finally, here is a workout from Fitnessblender which is about 10 minutes. There are some movements that are really challenging.
Finally, here is a great presentation with a lot of types of exercises.
I have also put together a big list of useful videos and posts about exercise ball workouts.
Check out what are the benefits of using this fitness equipment for workouts.
Would you have thought that a stability ball can be so effective to train your abs? I do this work out routine for some weeks now, and they helped me to strengthen my abs a lot. Tell us how they worked for you.