Core work: Abs exercises with stability ball

Incorporating a stability ball into your workout routine can be a game-changer if you want to sculpt and strengthen your abdominal muscles. The stability ball, also known as an exercise ball or Swiss ball, challenges your core muscles and takes your ab exercises to the next level.

You will find that the instability of the ball engages deeper core muscles, improves balance and enhances your range of motion. Whether you’re a beginner or an experienced fitness enthusiast, you’ll find you can use the ball to target your abs and build a strong core.

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Benefits of using a stability ball for ab exercises

Using a stability ball for abs exercises offers many benefits that can enhance your workout and help you achieve a stronger core. Let’s explore these benefits in more detail:

Increased core activation: When performing ab exercises on a stability ball, your core muscles are engaged more. The ball’s unstable surface requires your muscles to work harder to maintain balance, leading to improved core activation.
Improved balance and stability: The instability provided by the ball challenges your balance and stability.
Enhanced range of motion: The shape of the ball enables a deeper stretch and contraction of the abdominal muscles, leading to improved muscle activation.
Engages supporting muscles: Along with targeting your abs, stability ball exercises recruit supporting muscle groups-your, your hips, glutes and back muscles.
Targets core muscles from various angles: The stability ball offers various exercises to target your abs from various angles. You can perform traditional crunches, planks, twists, and more, all with the added challenge of balancing on the ball.

Core muscles

Your core muscles are the foundation of your body’s strength and stability. While many people think of the “core” as just their abs, This muscle group includes a variety of muscles throughout your torso and hips. Some of the key muscles that make up your core include:

Rectus abdominis: These muscles are commonly known as the “six-pack.” They run vertically down the front of your abdomen and help flex your spine.
Obliques: These muscles are located on the sides of your abdomen and help you rotate and twist your torso.
Transverse abdominis: This muscle is located deep in your abdomen and helps stabilize your spine and pelvis.
Erector spinae: These muscles run along your spine and help you maintain good posture.
Hip flexors: These muscles connect your pelvis to your thighs and are important for many movements, including walking and running.

Stability ball

Excellent stability ball for yoga, pilates, or physical therapy. It can even help improve posture and core strength when used as an exercise ball chair. Ball comes in 10 colors.

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Abs exercises with a stability ball

Core training can be done in a variety of ways, including strength training and bodyweight exercises. Increasing your core stability with these exercises will help your fitness goals and everyday activities.

Stability ball pike

Stability ball pikes are a challenging exercise primarily targeting the abdominal muscles, including the rectus abdominis, lower abs, and obliques.

Roll over the exercise ball so that your legs or feet are on top of the ball (the closer to the feet the ball is, the harder the exercise is, so if you need to modify, have the ball on the thighs).
All your body to get into a straight line plank position on the ball with your hands directly under your shoulders on the floor.
Contract your lower abs to raise your hips as high as possible in a pike position, allowing the ball to roll down to your shins under your toes.
Relax your abs and allow the ball to roll back in the reverse direction to the starting position.
Repeat.

Stability ball tucks

Stability ball knee tucks are a dynamic core exercise that targets the abdominal muscles, especially the lower abs.

Roll over the ball so that your legs or feet are on top of the ball (the closer to the feet the ball is, the harder the exercise is, so if you need to modify, have the ball on the thighs).
All your body to get into a high plank position on the ball with your hands directly under your shoulders.
Contract your lower abs to raise your hips as high as possible, allowing the ball to roll down to your shins under control and bringing your knees into your chest.
Push your knees back out and allow your abs to relax to roll the ball back in the reverse direction.
Repeat.

Tip: Avoid rounding your back or allowing your hips to sag. Focus on keeping a stable and controlled position.

Stability ball crunches

A stability ball crunch is a variation of the traditional crunch exercise. It targets the abdominal muscles, particularly the rectus abdominis.

ab exercises with stability ball crunches

Start by sitting on the stability ball and slowly walk your feet forward, allowing the ball to roll underneath your lower back.
Stop when the ball and your thighs support your lower back are parallel to the floor. Keep your feet hip-width apart and flat on the ground.
Position your hands either crossed over your chest, behind your head or alongside your ears, whichever is most comfortable for you.
Engage your core muscles by drawing your belly button in towards your spine. This will help stabilize your torso throughout the exercise.
Hold the contracted position briefly, then slowly lower your upper body to the starting position.
Repeat.

Stability ball passes

Stability ball leg raise passes are a dynamic core exercise targeting lower abs and hip flexors.

Lie on your back with a stability ball in your hands.
Lift your legs and arms off the ground simultaneously, holding the ball between your hands and feet.
Pass the ball from your hands to your feet and back again, keeping your core engaged and your back pressed into the ground.
Repeat.