7 Easy Exercises To Get Great Abs With Exercise Ball

Get Great Abs With Exercise Ball

Ready to bust that gut? If you feel you are up to the challenge, then the following ab-sculpting set of exercises is a good place to start.

Nothing says “I’m healthy” like high-definition abs. Luckily, hitting the gym is not the only way to achieve this goal. You can readily sculpt a more chiseled core from the comfort of your own home.

What you need to keep in mind is that the six-pack advice out there is wrong and misleading, most of the times. You don’t need to perform specific ab exercises in order to get great abs. And you definitely don’t need to spend long hours in order to achieve that.

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On the other hand, all you need to do is set your own workout rules. In other words, build your abs at your own pace with the help of exercises and fitness tools that are easy and fun for you.

As a result, this article is all about convenience and killer tummy-toning exercises. You are probably wondering that it’s not possible for these two to combine. Well, read ahead and find out the 7 easiest at-home exercises to sculpt a stellar set of abs using nothing but the stability ball.

Stability Ball Training Prep

Before you start reaping on this tool’s benefits, you need to equip yourself with a number of items which can maximize the stability ball’s potential.

Exercise Mat

This classic workout piece of equipment is a must-have. During your workout session, spread it under your stability ball in order for it to absorb all the vibrations as well as deter the ball from sliding all the time and interrupt your workout session.

T-Shirt

Sweating is the immediate and natural effect of your workout. Being sweaty means that your body is more likely to slide off the ball and result in an injury. So, putting on a shirt is the best and easiest way to avoid that.

  • Pro Tip: It is clear that both suggestions revolve around friction and minimize the danger of slipping off the ball. However, even if you are concerned about your safety, you shouldn’t resort to anchor-like tools which support your limbs throughout the workout. This way you nullify the whole process.

Killer Abs With 7 Stability Ball Exercises

But, let’s learn why the stability ball can help you strengthen your core muscles. This tool is one of the few fitness pieces of equipment that allows your body to overextend in various ways and towards numerous directions. This means that you are free to increase your motion range according to your needs.

As a result, your abdominal muscles (upper/lower abs, obliques, even lower back muscles) can be contracted on purpose and slowly turn into a six-pack-to-be. In other words, you can work on every single one of your abdominal muscles from an assortment of different angles within minutes.

1

The Straight Leg Bridge

This is one of the easiest stability ball exercises you can perform. Though it might seem challenging, you will come to find yourself that it is quite easy and fun. This exercise focuses mainly on your abs, but it can also benefit your glutes.

  • Lie face up on your exercise mat.
  • Place your hands by your side, palms facing down.
  • Elevate your legs and place your heels on top of the stability ball.
  • Bend your knees slightly.
  • Elevate your hips towards the ceiling as you push the ball with your heels until your body comes into a bridge position.
  • Return to the starting position slowly.
  • Repeat this exercise for 15 times.
  • Pro Tip: You may need to squeeze your glutes as you elevate. This can give you an extra push and help you perform the exercise more easily.
2

The Lower Back Extension

This exercise is a perfect example of the fact mentioned earlier. You extend your back beyond 180o and this way both your back and abdominal muscles are contracted and sculpted. The steps of the exercise are palm-hand easy and require nothing but your balance.

  • Kneel in front of the stability ball and lie on top of it. Only your midsection area should touch the ball.
  • Stretch your legs and touch the floor with your toes. This is the only part of your body that is allowed to touch the ground.
  • Stretch your arms towards the sides. This is your starting position.
  • Elevate your torso from the waist up in an attempt to align it with your legs.
  • Return to the starting position.Repeat for 15 times.
  • Pro Tip #1: Make sure you inhale as you elevate your torso and exhale as you return to the neutral position. This breathing arrangement eases your movement.
  • Pro Tip #2: If you think it’s difficult to maintain your balance on the ball, you can always use the wall as your anchor. Touch your feet against a wall and support your movement.
3

The Rotating Lower Back Extension

But, enough with the upper and lower abs. It’s high time we focused on our obliques, don’t you think? This low-intensity exercise might look difficult to perform and unstable, but don’t get carried away. It’s absolutely not!

  • Kneel in front of the stability ball and lie on top of it. Only your midsection area should touch the ball.
  • Stretch your legs and touch the floor with your toes. This is the only part of your body that is allowed to touch the ground.
  • Stretch your arms out. This is your starting position.
  • Rotate to one side as you elevate your upper body.
  • Rotate back to the starting position.
  • Rotate in the opposite direction.
  • Repeat for 15 times at both sides.
  • Pro Tip: You could use one of your hands to support your movement. For example, use your right arm as you rotate towards the left side. You could also place your hands behind your head as you rotate.
4

The Low To High Chops

Fun, fun, fun! This is the only word that could describe this oblique-sculpting, ab-toning and arm-strengthening exercise. The stability ball turns into an entertainment tool that empowers your core muscles. How exciting!

  • Spread your legs wide as you hold the stability ball at chest height.
  • Rotate your torso as you raise the ball above one of your shoulders towards one side and extend one of your legs towards the opposite.
  • Lower the ball and place it at the outside of your opposite knee.
  • Return to the starting position.Repeat for 15 times at both sides.
  • Pro Tip #1: Make sure you don’t use your arms to move the ball around. Make use of your torso for the rotating movements.
  • Pro Tip #2: DO NOT squat to lower the ball. Binstead, bend your knees as much as possible.
5

The Seated Torso Rotation

Simple and efficient, this stability ball exercise will be one of your all-time favorites. It is absolutely recommended for beginners since it is convenient and helps you work on your balance skills. It is one of the few exercises that engages all of the abdominal muscles at the same time.

  • Sit tall on your stability ball.
  • Bend your knees and place your feet flat on the floor.
  • Stretch your arms out in front of your chest and put your palms together.
  • Align your head, neck, and spine as you rotate your torso to one side.
  • Rotate back to center and again towards the opposite side.
  • Repeat for 15 times at both sides.
  • Pro Tip: If you care to make things a little more challenging, you can hold a medicine ball or dumbbells as you rotate.
6

The Side Crunch

If one stability ball exercise was to be described as a little bit effortful, this would be it. The side crunch exercise requires balance and focus but is great for your obliques and both your upper and lower abs.

  • Place your body sideways on top of the stability at your hips’ level.
  • Place your hand on the floor for better balance.
  • Put your obliques and core muscles to use by elevating your upper body sideways side. Remember to keep your lower body steady and your legs apart.
  • Lower your upper body back to the starting position.
  • Repeat for 15 times at both sides.
  • Pro Tip: Place your feet against the wall to enable a smoother and easier movement.
7

The Rollout

We saved the best for last! This exercise is abs-olutely great for both warming up your core muscles at the beginning of your workout session as well as coming to an end when you want to ease up on them.

  • Kneel in front of the stability ball and place your forearms on top of it. Remember to keep your knees hip-width apart.
  • Start rolling the ball away from you until your upper body is aligned to your legs.
  • Hold the position for a couple of seconds.
  • Roll back to the starting position.
  • Repeat the exercise for 15 times.
  • Pro Tip: If you feel like your core muscles are pulling in, it means that you are performing the exercise correctly.

I strongly believe that keeping fit is a matter of minutes and will, not hours and skills. At the end of the day, this is what this article is all about. The upper 7 exercises prove that you can maintain a toned figure and have fun at the same time, without pushing yourself to the limits.

I really hope you enjoyed reading it as well as performing the exercises using the stability ball. Now, if you know any other exercises which can make this guide even better (and more thorough), feel free to comment below. But, even if you don’t have any suggestions, share this so that we can get a second opinion.