Abdominal Gym Ball Exercises

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Perform each exercise in the order shown above. Each repetition should be slow and controlled. No rest is taken between each ball exercise. You may rest up to 1 minute after completing each of the five ball exercises before moving on to the next set.

Rest your shoulders and head on the top portion of the ball with your feet flat on the ground about hip-width apart. Elevate your hips so your knees, hips, and head are in line and parallel to the ground. Raise both arms and place the palms of your hands flat together over your chest. While keeping your arms straight, rotate your arms left and right. During each rotation, you should roll onto one shoulder as you rotate to the right and left. Keep your hips elevated during each rep.

Gym Ball Exercises That Everyone Should Be Doing

Keep your feet firmly on the ground. When you lay back on the ball your mid to lower back should arch over the top of the ball. Reach back with both arms until your knees, torso, head, and arms are inline and parallel to the ground.  While keeping your arms straight, sit up by pushing your hips back underneath your torso. Finish each rep with arms straight overhead in an upright seated position on the ball.

Sit with your feet about shoulder-width apart and flat on the ground. You should be seated between the side and top of the ball. Lay back slightly until you feel your abs tighten. Sit up and reach across your body with one arm before laying back down to repeat the same movement with the other arm.

Start by placing your hands on the side of the ball. Your hands should be close together. While kneeling, push the ball away from your body while keeping your back and arms straight. Roll the ball away until your forearms meet the ball, and your elbows bend to about a ninety-degree angle. Pause the movement before pulling your arms back and raising your body into the starting position.

Use The Ball, Lose The Belly

While lying flat on the ground, grab the ball on each side between your ankles with your knees bent. Place your arms flat on the ground. While keeping your head and back flat on the ground, raise the ball up and over your stomach. Lift your hips off the ground to perform the reverse crunch movement. Slowly lower the ball back down to the ground before starting the next repetition.

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Stability Ball Exercises For A Crazy Strong Core

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Blast Ab Fat With This Medicine Ball Workout

We love finding new ways to work your core. The powerhouse muscle group provides stability and strength for everything from lifting heavier weights to dance cardio, so giving it some extra TLC is never a bad idea.

Plus, who doesn’t like working out on a big, bouncy ball? Not only is it’s fun, it’s good for your abs, too. A 2014 study found that older adults who did 20-minute workouts with a stability ball 5 times per week increased strength in their core, back, and glutes.

Seong GK, et al. (2014). The effect of trunk stabilization exercises with a Swiss ball on core muscle activation in the elderly. DOI: 10.1589/jpts.26.1473

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And if you’re someone who struggles with chronic low back pain, especially during core exercises, fear not. A 2013 study found that peeps who worked out with a stability ball for 8 weeks put less weight on their back muscles and experienced pain relief.

Chung S, et al. (2013). Effects of stabilization exercise using a ball on mutifidus cross-sectional area in patients with chronic low back pain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772599/

If you’re into running, there are solid benefits for working out your abs. A 2019 study showed that folks who trained their core for 8 weeks had better balance, core endurance, and “running economy, ” which is fancy talk for how much energy you expend while booking it.

Challenging Exercise Ball Ab Workout

For these moves, grab a yoga ball (also called a stability, fitness, or Swiss ball), which can be found in most gyms. Just make sure it’s the right size for your height.

In each exercise, focus on bracing your core — not just sucking in your belly. Studies show this type of movement can activate more of your core muscles, meaning you build strength in your pelvis, back, and abdomen, not just in your rectus abdominis (aka your six-pack muscles).

Koh HW, et al. (2014). Comparison of the effects of hollowing and bracing exercises on cross-sectional areas of abdominal muscles in middle-aged women. DOI: 10.1589/jpts.26.295

Stability Ball Exercises To Burn Belly Fat

Pick 3–4 of these exercises and add ‘em onto a cardio day or integrate them into your strength workout. Complete 2–3 sets of 8–12 reps.

Let’s start with the basics. Lie faceup on the ball, with the ball under your low back. Keep your feet on the floor, hip-width apart, and hands behind your ears.

Brace your core, tighten glutes, and slowly crunch upper body upward, raising shoulders off the ball and tucking your chin to chest. Slowly lower upper body down to return to start. That’s 1 rep.

Take Your Abs To The Next Level: 7 Yoga Ball Exercises For A Tight Tummy

Start in the same position as above. Brace your core by pulling navel toward spine. Tighten glutes and slowly crunch up and to the right. Lift shoulder blades off the ball and rotate upper body to the right. Lower back down and repeat on the left side. That’s 1 rep.

Balancing on the ball with your core braced, lift right foot off the ground and bring right knee toward chest. Slowly replace the right foot, then repeat on other side. That’s 1 rep.

Step things up a notch: Brace your core and crunch up, simultaneously raising right knee toward chest and rotating upper body to touch left elbow to right knee (like a bicycle crunch). Lower foot and upper body at the same time, then repeat on other side. Hit both sides for 1 rep.

Of The Best Stability Ball Exercises

This one’s a balancing act. Start in a high plank, with wrists under shoulders, core engaged, and top of feet resting on the ball. Keep hips level and use core to pull knees toward chest, rolling the ball toward you. Straighten legs to return to start.

You’ll want to master the move above before attempting this variation. Start in the same position as the tuck. Engage your core and pull feet toward arms. Keep legs straight, hiking hips high, and use your core to stay balanced. Push the ball away and lower your hips to return to start.

Start in a forearm plank with forearms on ball, legs extended, core braced, and hips level. Feet should be close together. Keeping core tight, jump your feet wide. Now jump them back together quickly to return to start.

Ish) Abdominal Exercises To Do On An Exercise Ball

This move allows your legs to get into the action — you’ll feel it in your hamstrings and glutes. Lie faceup on floor with legs nearly straight, heels resting on ball, hips lifted off floor. Allow arms to rest at sides.

Engage your core and pull the ball toward you by bending knees. Squeeze glutes, hamstrings, and continue to keep core tight. In one fluid movement, extend legs to return to start.

Get ready to feel the burn in those lower abs. Lie faceup with legs extended and arms stretched overhead, holding ball between hands. Crunch up, engaging core and lifting shoulders, arms, and straight legs all at once.

Exercise Ball Ab Workout

With arms and legs lifted, pass the ball from hands to feet, squeezing your thighs and feet together to hold the ball in place. Lower hands, feet, and torso. Repeat, this time passing ball back to hands. That’s 1 rep.

You’ll need to be next to a wall for this exercise. Start with your right side on the