The exercise ball is a great tool for strengthening the abs, but it also
helps you reach those
hard-to-get-to muscles (such as the TVA and erector spinae), as well as improving your balance and overall coordination.
The following exercises offer challenging ways to work a variety of muscle
groups. Many of these moves are advanced exercises that require previous
experience with an exercise ball. If you're new to the exercise
ball, try this Beginner Ball Workout.
When first trying these exercises, you may want to hold onto a wall or
prop the ball against something sturdy for added stability.
Perform 1-3 sets of 10-16 reps of each exercise, taking care to perfect
your form before increasing sets or reps.
Avoid any moves that cause pain or that you're not clear how to do
correctly.
Always see your doctor before exercising if you have any existing injuries
or conditions.
Back Extension Position the ball under your hips and lower torso with the knees
straight or bent. With hands behind the head or behind back, slowly roll
down the ball. Lift your chest off the ball, bringing your shoulders up
until your body is in a straight line. Make
sure your body is in alignment (i.e., head, neck, shoulders and back are in a
straight line), your abs are pulled in and that don't hyperextend the back.
Ball Balance Position the ball under your abs and hips, hands on the
floor and legs straight and off the floor. Hold that position for 20 to 30 seconds,
keeping your body in a straight line, abs pulled in. Keeping balance,
slowly raise your right arm out to the side, taking care not to roll or
allow any part of your body to collapse. Hold that for a few seconds and
switch arms. This is tougher than it looks!
Butt Lift Lie on the ball with the head, neck and shoulders supported, knees
bent and body in a table-top position. Lower the hips towards the
floor without rolling on the ball. Squeeze the
glutes to raise hips until body is in a straight line like a
bridge. Hold weights on the hips for added intensity and make sure
you press through the heels and not the toes.
Hip Extension Lie down with feet heels propped on ball.
Keeping abs tight, slowly lift your hips off the floor (squeezing the
glutes) until body is in a straight line. Hold for a few seconds
and lower. For added intensity, lift the hips and then take one
leg off the ball, hold for a moment and lower. Repeat, lifting the
other leg off the ball.
Ab Roll Place your hands on the ball in front of you, arms parallel.
Pulling your belly button towards your spine and tightening your torso,
slowly roll forward, rolling the ball out as far as you can without
arching or straining the back. Push the elbows into the ball and
squeeze the abs to pull the body back to start. Avoid this move if
you have back problems.
Ball Rotation Lie with ball under shoulders and lower back, arms
straight up over chest, palms together. Hold your body in a straight
line from hips to knees. Tightening your
glutes and abs, slowly twist your body to the left, sweeping arms parallel
to the floor, then back up, repeating on the other side. Try not to
collapse the body or roll too far, but really use your abs.
Ball Twist
Get into a pushup position with the feet on either side of the ball
(turning your ankles so that you
are hugging the ball). Hold body in a straight line with abs pulled
in, hips straight and hands directly under shoulders. Slowly twist
the ball to the right while trying to keep your shoulders level, then to the left.
Don't sag in the middle.
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