- Begin by lying on your back with the legs straight up.
- Hold the ball in both hands with the arms extended above you.
- Put the ball between the feet, squeezing them to keep the ball in place, and lower both the arms and legs down towards the floor.
- Bring them back up and take the ball in your hands.
- Lower the arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 1-3 sets of 8-12 reps.
- Avoid arching the back at the bottom of the movement. If you have trouble with that, place a rolled up towel under the hips, bend the knees and/or or only lower the arms and legs a few inches instead of all the way down.
Advanced Ab Exercises
By Paige Waehner, About.com Guide
Updated September 28, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you're looking for a core challenge, the ball exchange is an excellent way to build strength and add intensity to your workouts. This is a whole body movement, involving the arms and legs along with the abs and the lower back. Your inner thighs work as you squeeze the ball between the feet and your arms and chest work when you exchange the ball and hold it in your hands. This is a tough move, so make sure you only lower down as far as you comfortably can without the back arching off the floor. Keep the range of motion small if you need to and slowly build the strength and endurance for the full exercise.
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