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Make sure your ball is inflated to the proper height. If you are not certain, consult the instructions that come with the ball to ensure proper inflation.
This is a variation of the regular abdominal crunch done on the floor. Sit on the ball with your knees and legs at a 90-degree angle. Slowly roll the ball by walking your legs out until you are laying back on the ball with your head lifted. Place your hands a light touch behind your ears. Begin to perform the rolling crunch by using your weight to move the ball. For a more advanced exercise, use your heels to help roll the ball. As the ball rolls back, use the muscles in your stomach and lift up your head and shoulders. Do not pull on your neck. Perform this for 10 repetitions, rest for five seconds, then repeat two more times. - This exercise is similar to the rolling crunch in that you begin in the same position with your legs out and your back lying completely on the ball. When you roll up into the crunch, instead of going straight up, roll and twist to your left side. Hold for three seconds. Release and roll back down to the starting position. Immediately roll up and twist to your right side. Hold for another three seconds. Repeat this on each side 10 times. Be sure not to pull on your neck, and use your stomach to lift your chest and shoulders.
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The bicycle crunch engages the lower and upper abs at the same time. While the oblique regular rolling crunches are effective, they don't work the lower abs. During this exercise, you will lift each knee with the opposite arm.
Begin in the same position as the two previous exercises. Making sure your fingers are slightly touching the back of your head and your elbows are out, roll to your left side with your right elbow out. As you are twisting, bring up your left knee. You do not have to touch your knee with your elbow, but if you want a challenge you can try. Choose to hold this position for three seconds, but if it's too challenging you can roll back down immediately. Repeat on the other side by lifting your right knee to your left elbow. Repeat this for 10 repetitions on each side.
