Exercise Ball Exercises for the Abs

In the gym you can use many different pieces of equipment to work your abdominal muscles. The exercise ball is a great tool to work your ab muscles.

The Exercise Ball has become one of the most popular pieces of exercise equipment in the fitness industry. It has many names. Some people refer to it as a Stability Ball, Swiss Ball, or Physioball.

There are 3 main reasons people perform abdominal exercises on an exercise ball.

When doing abdominal exercises on the ball…
#1 Your abs work harder.
#2 There is more Range of Motion.
#3 There are greater improvements in your balance, coordination, and stability.

In studies comparing floor crunches to ball crunches, researchers found that the abdominal muscles worked harder during crunches on the ball. Some of this is due to the increased range of motion through the spine when you perform crunches on an exercise ball.

When you are lying on the floor, your spine flattens out slightly and this decreases the range of motion of the exercise. However, when you perform abdominal crunches on a ball, your hips are extended and your back is slightly extended which leads to greater range of motion and increased muscle work.

Lastly, because the ball is less stable than the floor, your abdominal muscles must also work to keep you balanced.
There are additional benefits to exercising on a ball. Some people find that ab crunches on the exercise ball are more comfortable than other crunch positions, like the floor. And, some people think it’s more fun and mentally stimulating, which helps to combat exercise boredom and burn out.

  It may seem intimidating at first, but it is not that difficult to master. I generally begin by teaching my personal training clients the basics, such as the drawing-in maneuver, floor crunches, and the floor plank. But as soon as they master those ab exercises, I teach them abdominal exercises on the ball.

Some of my favorite abdominal exercises with a stability ball are regular crunches, alternating oblique crunches, stability ball roll-ins, and side crunches on the stability ball.

I truly think the exercise ball is one of the best pieces of ab exercise equipment. And if you had to buy one tool to effectively work your abdominal muscles I would recommend an exercise ball.

I think buying a ball is a better investment than buying an as seen on tv ab machines. Many of the as seen on TV products over promise and under deliver, and they are all one dimensional.

An exercise ball is a versatile and inexpensive piece of equipment, and it is a tool I use often with my personal training clients. If you have never used an exercise ball, there is no time like the present to learn something new!

Pictures of Abdominal Exercises
Here’s a directory of abdominal exercises with pictures and instructions.

Tips For Women Who Want Toned Abs

The crunch is of course the standard ab exercise. However, it can be hard on some parts of the body. You can always use an exercise ball or your couch to rest your legs on during the workout. This will take away some of the stress from …   Read more…

Denise Austin Hit The Spot Core Complete DVD: Tone the Entire Body

Stability balls, or Swiss balls, have been used for decades for physical therapy and rehabilitation. They are now a mainstream exercise tool, used to help work the core group of muscles. They are great to train the body for balance and … It is a well rounded leg routine, including all muscles of the upper leg. The exercises included for the core are creative and create a nice variety of work on the ball. The workout ends with a quick stretch for the absRead more…

4 Fitness-Ball Moves to Tone Hips, Buns & Thighs « Gaiam Blog

Lie face down on the ball with abs in contact with ball. Place your hands on the floor in a push-up position. Keep your legs hip-width apart with your toes lightly touching the ground. With abs contracted to support the lower back.

Excercise Ball to Work Your Abs

Working your abs with an exercise ball can be an exhilarating way to get a great workout! Exercise balls are fun and simple, but they add an edge to a workout. The most basic ab routines to do with an exercise ball are a basic crunch.

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Exercise Ball Workout - Stability Ball Exercises

An exercise ball workout is a great way to get balance training as well as strengthening your core. Plus, you can do a variety of stability ball exercises to get a total body workout. Try out some of these exercises given here.

You’ve probably seen them around in your gym and may have wondered what on earth they were used for. In the beginning you might have even thought that they were meant for kids, but then pretty soon enough you would have spotted some of the fittest women and men using them. Whether they are called an exercise ball, a stability ball, or a Swiss ball, they can be used for performing practically endless types of exercises that workout practically all parts of the body. Plus, there are a number of benefits that you can derive from doing an exercise ball workout regularly.

The Benefits of Stability Ball Exercises

Apart from providing you with balance training, which most conventional workout programs tend to overlook, almost every exercise that you perform with the exercise ball strengthens your core by working them, and they exercise multiple muscles at the same time while you are forced to balance your body while performing them. This results in your core being better able to support your body while you perform any day-to-day activity. Moreover, the stability ball is also versatile:

• The exercise ball can be used at the gym as well as at home.
• People of all ages as well as fitness levels can derive benefits from stability ball exercises.
• The exercise ball is lightweight and portable.
• The stability ball is not an expensive piece of exercise equipment.
• Stability balls do not require any particular maintenance.

The stability ball can be used to get a total workout for the body. You can use it to exercise the abdominals, back, chest, arms, and legs. If you have been hankering to try them out, but haven’t known how to get started, you could try out these stability ball exercises given below.

Sitting Wall Rolls: Begin by standing with the exercise ball placed between your lower back and a wall, and your feet about shoulder width apart. Start squatting down, with the ball rolling along your back, until you come to a sitting position, with your knees parallel to the floor. Then go back to the standing position. You can repeat this 8 times, and as you get stronger you can increase it to 3 sets. This stability ball exercise is great for strengthening your glutes, hamstrings, and quadriceps.

Straight Back Extensions: Lie with your abdomen on the stability ball, with your body making a 45 degree angle with the floor, while you balance yourself on the tips of your toes. Now extend your arms straight out in front of you as if you are about to take off like an airplane. Maintain this position to a count of 30. Then relax. This exercise can be repeated 5 times. It is very good for your glutes, lower back, the middle region of the back, and upper back.

Stability Ball Pushups: Put your hands flat on top of the exercise ball, with your body held at a 45 degree angle with the floor, while you balance on the tips of your toes. Lower your torso by bending your elbows, stopping just a couple of inches or so from the ball, then push back again to the starting position. Repeat for 8 times, and do 3 sets as you get stronger. This is great for your pectoral muscles, shoulder muscles, biceps, triceps, as well as your abs.

Opposite Leg and Hand Extensions: Lie on the exercise ball with your abs facing it, stabilizing yourself with your hands and toes. With your face towards the floor, extend your right arm and left leg up together, holding them in that position for about 3-5 seconds, and then get back to the starting position. Repeat with the other leg and arm combination. This can be done 8 times for each leg and arm combination. This exercise is very good for your hamstrings, glutes, lower back, and upper back.

Ab Roll-Ups: Lie down on your back on the floor, with your feet on the floor and your knees bent. Holding the exercise ball with your hands, place it about midway up on your thighs. Start rolling the ball right up to your knees while you simultaneously lift your shoulders off the floor. Hold this position for a second or two and then return back to the starting position. This can be repeated 8 times. And once you get stronger you can do 3 sets of it. Great for your abs.

Stability Ball Hip Lifts: Lie down on your back, bending your knees and placing your heels on top of the stability ball. Support yourself by stretching out your arms on both sides. Then, squeezing your buttocks, lift it off the floor, pushing your hips upwards. Hold this position for a second or two and then return back to the starting position. This can be repeated 8 times, and can be done up to 3 sets. This is wonderful for your hamstrings and glutes.

Exercise Ball Elevated Pushups: Start by placing your hands on the floor and your knees on top of the exercise ball. Your body should be facing down and parallel to the floor. Now lower your upper body down until your face is just a couple of inches off the floor, and then push yourself back up. Repeat this 8 times, and it can be done up to 3 sets. Great for your pectorals, shoulder muscles, biceps, triceps, as well as the abs.

Stability Ball Crunches: Place your lower back on the exercise ball and your feet on the floor, so that your thighs and upper body are parallel to the floor. Now do the usual crunches, using your abs to lift upper back and shoulders up and then releasing back down. Repeat this for 8 times, increasing it up to 3 sets. This is an excellent exercise for your abs.

Exercise Ball Core Crunches: Start by getting down on your knees, and bending your torso at the waist, while resting your elbows on the stability ball. Then, squeeze your abdominal muscles and roll the exercise ball in front of you until your body straightens out, then roll back again to the starting position. This should be done 8 times. This works out your core muscles and abs.

Stability Ball Torso Extensions: Lay your upper body on the exercise ball with your knees on the floor, and your hands behind your head. Lift your upper body up from the ball until you straighten out your spine or extend it slightly. Get back to the starting position. This can be done 8 times, and increased to 3 sets. It does wonders for your upper back and lower back.

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Exercising Ball Training- Three Exercise Ball Exercises.

If you have purchased a workout ball and you want to begin using it there are many exercises you can do. You can use the ball to workout your abs, your back and more. Three simple exercises include the core crunchers, basic crunches, and the trunk extension.
Exercise Ball Training

The core crunchers are an easy exercise that will help you work your abdominal and core muscles. This exercise will involve you on your knees. You will have to bend your upper body at the waist and place your elbows on the stability or workout ball in front of you. As you squeeze your abs, you will roll the ball forward in front of you until your body forms a straight line. You will roll your body back and forth slowly for repetitions.

The trunk extension is designed to work your lower back with the exercise ball exercises aka fitness ball. You will drape your body over the top of the ball at your hips. Your arms should be slightly hugging the back of the ball or you can pull them behind your head. You will reach up and extend your chest off of the ball until your spine is completely straight. Your body will return to the hugging position for another repetition.

Basic crunches are really simple when you use the stability or workout ball. This one calls for you to be on the ball backward. Your feet will remain flat on the ground throughout the exercise. You will need to place your lower back on the ball maintaining a parallel position with your legs to the floor. You will do crunches from this position using your abs to lift your shoulders and back from the ball.

There are many things you can do with an exercise ball aka fitness ball to work your lower back and your abs. These are only a few of the many ways a stability or workout ball can be used.

By: Diane Bixler

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Brian Bullman - Is Your Training The Pitts …

3 sets of 15 repetitions were carried out per exercise, and maximal weight for the rep-range was used. This is an ideal philosophy to use when designing your own workout, most of you will have noticed while in the gym there a lot of the Balls.

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Get a workout partner or personal trainer to keep you motivated and committed to exercise. 3. Spend time online or offline with a social support group. Share experiences and solutions to the daily trials and tribulations faced by all of us.

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