Exercising your core abdominal muscles helps improve your balance, tones your abs and improves your performance in other physical activities, from running to golf. An exercise ball, constructed from elastic PVC and filled with air, engages your core muscles to stabilize your body during exercise. Add air to the ball for a more challenging workout, or release a bit of air to make your movements easier.
Bridge
The bridge engages your core stomach and back muscles along with your glutes and hamstrings. Lie on the floor, face toward the ceiling and rest your calves on top of the exercise ball. Lift your backside off the floor while tightening your abs and hold for a count. Lower back to the floor. To boost your workout, lift one leg 6 to 12 inches off the ball while in the bridge position and hold.
Plank
The plank, traditionally done on the floor, gives your abs an extra workout when moved to the exercise ball, due to the extra need for balance and stability. Lie face-down with your stomach on the ball and your hands and feet touching the floor. Walk forward on your hands, lifting your feet off the floor until the ball rest under your hamstrings. Keep your hands beneath your shoulders and hold the position. Your back and legs should form a straight line.
Knee Tuck
Knee tucks with an exercise ball not only work your primary abdominal muscles but your obliques, transverse abdominals and quads as well. Lie face-down on the ball as if you were performing the plank again. Walk yourself forward until the ball rests under your hamstrings and your shoulders are directly above your hands. Pull your knees toward your chest, rolling the ball down your legs until it is under your shins. Slowly return to the plank position.
Russian Twist
Hit your entire set of core muscles, both abs and back, with Russian twists on an exercise ball. Sit on the ball with your feet flat on the floor. Lean back and walk your feet forward until your head and back rest on the ball. Your knees should form a 90-degree angle. Place your palms together. Extend your arms toward the ceiling and rotate your upper torso to one side. Hold the position and rotate to the other side. Ask a workout partner to hold the ball steady for you while you get accustomed to the motion.
About this Author
Lydia Schrandt graduated from the University of Texas with a Bachelor of Arts in philosophy and a minor in sociology. She worked in the ESL field before making a permanent switch to writing, where she has produced travel, DIY, garden and sports content. Schrandt has played competitive soccer for 19 years, weight lifted for three years and is training to run her second marathon.
