How to Do Abdominal Exercises on a Ball

Ready to get that summer body? A large exercise ball is an inexpensive tool you can use to get your abdominal area swimsuit ready. Learn how to perform abdominal exercises using your ball. Hurry--Get on the Ball!!

Difficulty: Moderate

Instructions

Things You'll Need:

• Large exercise ball
• Comfortable clothes

1. Inflate your exercise ball. This is a work out within itself!

2. 

   Sit on the ball with feet flat on the floor. Bounce. The bouncing will help you find your balance and warm up. Bouncing on the ball also strengthens your core muscles.

3. 

   Roll forward until the small of your back is against the ball. Place you hands either behind your head or across your neck. Bend forward in a crunching motion. Exhale as you bend forward and inhale as you lean back to starting position. Do 15 repetitions.

4. 

   Sit again with the ball resting against the small of your back. Place hands on the sides of your head. Bend in a crunch reaching your left elbow toward your right knee. Then reach your right elbow toward your left knee. Do 15 repetitions.

5. 

   Lay on your stomach on the ball. Roll forward and place your hands on the floor. When you are balanced, using your hip and abdominal muscles lift your legs from the floor. Lower your legs until they are parallel with the floor. Do 15 repetitions.

6. 

   Lay on your back on the floor. Place your legs on the ball. Bend forward in a crunch. Do 15 repetitions.

7. 

   Lay flat on your back again. Now raise your hips in the air until your body is at a 45 degree angle with the floor. Your shoulders should be resting on floor with your body lining up with your knees bent. Tighten your abdominal muscles. Lower your hips back to the floor. Do 15 repetitions.

8. 

   Almost done! Time to work the sides. Sit on the floor and lean against the ball. You may want to brace the ball against a couch or wall to stabilize it. Now bend at your waist--away from the ball. Then return your elbow to rest on the ball. Do 15 repetitions. Repeat on the opposite side.

9. You are done with your abdominal work out. Now sit on the ball and bounce 25-50 times to cool down. Continue to take deep breaths. Do these exercises once in the morning and once before bedtime and you will be well on your way to a summer beach body.

Tips & Warnings

• Remember to exhale when you contract into a crunch and inhale when you release the muscles. This will help you focus your breathing to the muscles you are working.
• Drink plenty of water and eat a proper diet to get the full benefit of your exercise--healthy abs need proper nutrition.
• Increase your repetitions as you grow more tolerant to the exercises. Work until your muscles feel fatigued.
• Learn to balance yourself on the ball before you do the exercises to avoid falling off the ball.
• Brace the ball against a couch or wall until you are comfortable to use it without support.

[sunshine11219]

on 5/10/2009 seems like great ways to work out your abs

[sentimentbeat]

on 5/2/2009 great tips

[amelody4one]

on 5/1/2009 I told you! You should be a trainer!!!! Very good article. :o)