How to Use an Exercise Ball to Get Flat Abs

Want to sleeken up your midsection and get flat abs for summer but hate getting down on the floor to do crunches? Pump up that exercise ball and try out these fabulous flat ab moves. The exercise ball is a great tool because it keeps your muscles a little "unstable" which helps activate all the tiny muscles that make up the network of your abs and that'll help you get flat abs faster. So clear a spot in the living room, and let's go through the steps of getting flat abs.

Difficulty: Moderate

Instructions

Things You'll Need:

• Exercise ball
• Safe, cleared area to exercise (exercise balls are usually slippery on hardwood floors, so carpet may be better)

1. Try some crunches on the ball. Sit on the ball, and roll a bit forward and lean back onto the ball. Keep rolling until your mid-back is on the ball. Now, curl up slowly. Then, curl back down slowly. Do 3 sets of 15 reps, if you can.

2. Advanced plank. Build up to this one because it's definitely a challenge. Start with regular, on the floor plank pose. Once you can hold this pose for 20 seconds at a time, try plank on the ball. Put your ankles/feet on the ball (I find this easiest to do if I put my hands on the floor, my knees on the ball, and walk my hands forward while letting the ball roll back to my ankles). Hold plank with your ankles/feet on the ball for 5 seconds. Over time, build up to a full minute.

3. Lay on the floor on your back, with your calves on the ball. Bend your knees, squeezing the ball and lift it up off the ground and into your stomach. Go slow--this is one of those flat abs exercises where a small range of motion gets the job done. Aim for 7 of these in the beginning. Work up to a full set of 12.

4. Sit on the ball while you work. An easy way to get flat abs is to use your exercise ball to replace your desk chair. This keeps your ab muscles engaged the whole time you're sitting. Remember to sit up straight--it's good for both your back and your abs. Increase the amount of time you sit on the exercise ball over time--start with 20 minutes (or as much time as you're comfortable) and build up to two hours.

Tips & Warnings

• Remember to always talk with your doctor before you try out new exercises, even ones that look simple like these.
• Make regular time to work your abs but always skip a day in between sessions. Over time, you'll get the flat abs you want.
• Sitting on the exercise ball is really easy, but it's not enough--make sure to do the other three steps first!
• Using your exercise ball while watching TV is a great way to get flat abs even when you don't have much time for exercising.