How to Use a Mini Ab Exerciser Ball

Mini ab exerciser balls are approximately the same size as soccer balls.

Mini ab exerciser balls are air-filled balls similar in size to soccer balls -- and they allow you to strengthen and stretch your abdominal muscles. In research published in the "Journal of Applied Science," Dr. Jerrold S. Petrofsky found that these mini balls permit a greater range of motion than both the larger stability balls and traditional floor work. There are hundreds of exercises you can do with these balls.

Things You'll Need

• Yoga or Pilates mat

Instructions

Crunches with Backward Bend

1. Sit on the mat. As you lay down, position the mini ball between your shoulder blades. This may require some scooting around.

2. Bend your knees and position your feet hip-distance apart.

3. Arch your upper back slightly, allowing the back of your head to rest on the floor.

4. Exhale and pull your belly button toward your spine. Allow your torso to curl forward, keeping your back in contact with the ball.

5. Inhale and arch backward, returning your head to the floor. Repeat 10 times. This exercise strengthens and stretches the abdominal muscles and increases the mobility of your spine.

Leg Bends and Stretches

1. Place the mini ball on your mat and sit on the ball. Bend your knees and place your hands slightly behind you. Use your hands to stabilize yourself throughout the exercise.

2. Lift your knees so that your feet come off the floor. Your calves should be parallel to the floor.

3. Exhale and extend your legs.

4. Inhale and bend your knees so that your calves are once again parallel to the floor. Repeat 10 times. This exercise uses the abdominal muscles for stability and strengthens your quadriceps. For an easier version of this exercise, exhale as you lift your feet off the floor and inhale as you return your feet to the floor. Do not extend your legs.

Bridge

1. Lay on your back. Bend your knees and place your feet flat on the mat, hip-distance apart. Place the mini ball between your knees.

2. Exhale and peel your spine off the mat, one vertebra at a time. When you get to the vertebra near your shoulder blades, pause.

3. Inhale and roll down the spine, one vertebra at a time. And then repeat. This exercise increases the mobility of your spine and strengthens the abdominal muscles. It also activates your hamstrings and adductors.

Corkscrew

1. Lay on your back with your knees bent and place the mini ball under your tailbone.

2. Extend your legs so that they are perpendicular to the floor.

3. Exhale and slowly draw small circles in the air with your legs. Do not allow your legs to separate and do not allow your back to lose contact with the floor. Inhale.

4. Exhale and slowly draw small circles to the left. Repeat. This exercise strengthens your obliques and stretches your hamstrings.

Tips & Warnings

• Pay attention to your breathing as you do these exercises. Try to coordinate the movements with your breathing patterns.

• If the number of repetitions is too much for you at first, start with a smaller number and work up. Do not sacrifice form to get a higher number of repetitions.

References

• InnerIdea: Pilates Modifications for Men
• Jerrold S. Petrofsky et al.: Core Muscle Activity During Exercise on a Mini Stability Ball; "Journal of Applied Research"; 2007
• Tina Juan: Ab Crunch on Mini Ball
• Tina Juan: Backward Bend to Ab Crunch on Mini Ball
• Tina Juan: Bend and Stretch on Mini Ball