Ball Exercises For Abs

One of the ways you can get great abs is by doing exercises for abs with a ball. This is a good prop to have to strengthen and tone your ab muscles and is very reasonably priced as well.

There are exercises for abs you can do with an ab exercises ball that even help strengthen hard to get to muscles such as the erector spinae and traverse abdominals. If you are new to the exercise ball it is recommended to start with a beginner ball workout. If you are not sure how to do an exercise correctly or experience any pain, consider skipping that exercise and moving on to something else.

Before working with an ab exercises ball, there are some things to remember that can help in your workouts.

1. Tighten your stomach muscles by drawing in your belly button to your spine. This can help stabilize your lower back, pelvis and hips.
2. Keep a space between your chin and chest to help avoid lifting with your neck muscles.
3. While you should consult a physician before starting any workout program, this is especially important for ab workouts if you have osteoporosis as some exercises can do more harm than good to your lower back.
4. Be sure to use good form for each exercise. If you can’t achieve this right away with a certain exercise, try it at a later time after you become stronger and you can hold form. Work your abs like you would any other workout, three to four times a week.

Now that you have some background on working with a ball for exercises for abs, let’s take a look at some exercises you can do. Here is a great abs ball exercise you can incorporate into your routine right away that can help in your goal to build your abs.

Exercise Ball Crunch.

1. Rest the ball under your lower/mid back while lying face up.
2. Place your arms either behind your head or across your chest.
3. Pulling the bottom of your ribcage toward your hips, contract your abs to lift your torso off the ball.
4. Make sure the ball doesn’t roll, keep it stable as you curl up.
5. Lower back down stretching your abs. Repeat for 12-16 repetitions.

Here are a couple of more advanced exercises you can try if you already have experience working out with ball exercises for abs.

Ball Balance
1. Position the ball beneath your abs and hips, with hands on the floor and your legs in the raised position.
2. Pull your abs in and hold the position for 20-30 seconds, keeping your body straight.
3. Keep your balance and slowly raise your right arm out to the side. Make sure the ball doesn’t roll and don’t collapse any part of your body.
4. Hold for 8 to 10 seconds and then switch arms. Do this for about 10-16 reps, for 1 to 3 sets.

Hip Extension

1. Lie down with heels propped up on the ball.
2. Slowly lift your hips off the floor, tightening your abs, until you have formed a straight line.
3. Hold for 8 to 10 seconds and lower. Repeat for 10-16 reps, for 1-3 sets.

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