The exercise stability ball is one of the best tools for building stability and strength in the abs core. It will not only strengthen your core but also improve your coordination and balance. Some of the moves may be very challenging so make sure that you are very comfortable using an exercise ball.
How it works
The ball will serve as a weight, surface and an exercise machine in this workout exercise recruiting the abs, obliques and also the transverse abdominis which is a deep core muscle that is critical to a strong midsection and pain free back. All you need is an exercise ball and a mat in these exercises.
Directions
1-Warm up with 5 minutes of cardio or do this workout after your regular cardio or strength routine.
2-Perform each exercise as shown , complete 1 to 3 steps minimum of 12 to 16 reps.
3-After each step rest for 30 seconds or 30 to 45 seconds.
4-You can skip any of exercises that causes you pain and injury.
5-Modify the moves to fit or increase your fitness level.
6-See doctor before trying these workouts in case you have an injuries, illness or other conditions.
EXERCISES
1-Ball Marches
While engaging your abs sit on the ball, keeping your back straight and your feet on the floor. Take your hands your head or you can also place them on the ball for modification or hold onto a wall for balance if needed. Lift your right foot off the floor , lower and then lift up your left foot. Continue for minimum 45 seconds or 60 seconds for good results.
2-■■■■ Lift
With the neck, head and shoulders supported ,knees bent and body in a table top position lie on the ball. Lower your hips towards the ball without rolling on the ball. Squeeze your glutes to raise your hips until body in a straight line like a bridge. Hold some weight on the hips for added intensity while making sure that you press through the heels and not the toes. Repeat for 16 reps and then take some rest for 30 to 45 seconds and continue again.
3-Back Extension
First place the ball under your hips with the knees on the floor either easier or straight. With hands behind the back or head. Slowly roll down the ball. Now lift your chest off the ball while raising your shoulders up until your body is in a straight line. Make sure that your body must be well aligned that is your head, neck, shoulders and back are in straight line. Your abs are pulled in do not extra extend your back. Repeat for 16 steps and after taking rest of 30 seconds continue in a same manner. You can also modify and do this on your knees.
4-Plank with Toe Tap
First make sure that you are very familiar with the ball before trying this move because this is an advanced exercise. Now get into the plank position with hands under shoulder and your feet on the ball. You can be on the top of your feet or can be on your toes. After taking balance , slowly take your right foot off the ball and touch it to the floor. Bring it back to the starting position, now try with opposite foot and tap it on the floor. Repeat this for 12 to 16 reps then after taking rest for 30 to 45 seconds continue in the same manner.
5-Med Ball Throws
Under your shoulders and lower back place a ball and hold a light weight medicine ball. Now straight your arms and take the ball straight back behind you, in a manner that ball is parallel to the floor. Crunch the shoulders off the ball and at the same instant sweep the medicine ball up and reach it towards the ceiling. Repeat for 12 to 16 raps then after taking rest for 30 to 45 seconds continue in the similar manner.
6-Abs Roll
Place both of your hands on the ball in such a manner that both of your arms are parallel in front of you. Now putting your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without straightening your back. Notice that you do not go too far, or you may not make it back. Push your elbows into the ball and squeeze your abs to pull the body back to start. Neglect ab rolls if you have back pain or back problem. Repeat for 12 to 16 raps then after taking rest for 30 to 45 seconds continue in the similar manner.
7-Ball Twist
With the feet on either side of the ball get into a pushup position. Now just think of turning your ankles so that you are hugging the ball on either side. Make sure your head and neck are well aligned and your hands are directly under the shoulders. Holding your body in a straight line and abs squeezed in , slowly move and rotate the ball to the left while trying to keep your shoulders level, then to the right. Repeat for 12 to 16 reps on opposite sides then after taking rest for 30 to 45 seconds continue in the similar manner.
8-Hand to knee pass
Lie on the floor faceup with legs and your arms stretched and extended overhead while holding ball between your hands. squeeze your abs engaging core and lifting up your shoulders, arms and straight legs all at once. Now with arms and legs lifted, pass the ball from hand to feet, squeezing and engaging your thighs and feet together hold the ball in place. Repeat this after passing ball back to hand that is one rep. After doing 12 reps rest for 30 seconds continue in a similar manner.
9-Ball Tuck
Start this exercise in a high plank position, with wrist under your shoulder and top of your feet resting on the ball while keeping your core engaged. Keeps your hips in level and use your core to bring knees towards chest, rolling the ball towards you. That is one rep , after 12 to 16 reps take rest for 30 to 45 seconds then continue in the similar manner.
10-Bicycle Crunch
Bracing your crunch and core up while raising right knee towards chest and rotating your upper body to touch left elbow to right knee like a bicycle crunch upper body and lower foot on the same side, similarly repeat on the opposite side. Repeat this after passing ball back to hand that is one rep. After doing 12 reps rest for 30 seconds continue in a similar manner.
Conclusion
Stability ball can be great tool for powerful toning of your ab muscles, as well as other core muscles. Stability ball comes in various sizes. Note that you must choose a fitness ball that allows your knees to be at right angle when you sit on the ball while placing your feet flat on the floor. It is one of the first and best item you should buy to set up a home gym.