These Stability Ball Exercises Give Your Abs the Ultimate Workout
All you need is a stability ball to get the six-pack you always wanted. Try these effective but easy moves for a stronger core.
Stability ball crunch
- Lie with your lower back on top of a stability ball and your feet flat on the floor. Place your hands behind your head, your fingertips behind your ears, and your elbows out to the side.
- Lean back over the ball until you feel a stretch in your abdominals.
- Lift your chest, head, and back until you feel a strong contraction in your abdominals. Repeat for the suggested number of reps.
What it does: Strengthens the front and lower abdominals.
Form tip: Don’t extend so far that you fall off the back of the ball. If the exercise is too difficult, place your hands across your chest instead.
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Stability ball rollout
- Kneeling in front of a stability ball, extend your arms and place your hands on the front of the ball near the top.
- Keeping your back flat, tighten your abdominals and rear end and slowly roll the ball forward, allowing your forearms to go on the top of the ball. Roll out until a straight line is formed between the hips and the shoulders.
- Pause for a full second in this position. Roll the ball back in and repeat for the suggested number of reps.
What it does: Strengthens the entire core. (Try these plank exercises for an even stronger core.)
Form tip: Do not allow your hips to sag. If you feel discomfort in your lower back, do not roll out as far.
Stability ball saw
- Assume a plank position with your elbows and forearms on an exercise ball and your feet on the floor about hip width apart.
- Keeping your back flat and your abdominals tight, slowly “saw” your elbows out just a few inches, not allowing your hips or lower back to sag.
- Saw the elbows back in to the starting position and repeat, sawing in and out, for the suggested number of reps.
What it does: Strengthens the entire core.
Form tip: Do not saw too far out; stop as soon as you feel any discomfort in your lower back.
For more workout plans to help you at home or at the gym
My book 60 Second Sweat uses HIIT and metabolic resistance training (MRT) to help you burn fat and build muscle in less time.