A stability ball is an excellent piece of exercise equipment to own and especially useful if you want to sculpt your abs fast. The ball is fun, portable, easy to move, and doesn’t cost a lot. It can be used for numerous exercises for the entire body, not just abs. The exercises I have listed here will help you use the stability ball to quickly develop great toned abs.

The ball has one unique aspect over many other pieces of exercise equipment which is that it is unstable. When you sit down on a ball you will immediately begin to wobble, even with your feet on the ground. So the first thing you learn when using a stability ball is how to balance, and in order to balance you must recruit the deep stabilizing muscles of your core.

Merely sitting on the stability ball is active exercise and will teach you to maintain balance and improve your posture. You will develop core strength and stability and burn more calories while exercising, due to enlisting these underused muscles.

It is important that you have practiced sitting on the ball and developed your balance before you attempt any of the exercises. Also, do not do these or any exercises before talking to a medical professional.

Basic Crunch

•Sit on the ball with your feet shoulder width apart.
•Walk your feet forward until your lower back is firmly supported by the ball. Keep your hips stable so the ball does not roll under you.
•Lean back and relax your upper back, shoulders, neck and head on the ball. You will be looking up at the ceiling.
•Place your hands behind your head keeping your elbows open wide.
•Slowly lift your upper back, shoulders, head and neck off of the ball.
•Relax back to your original position; back supported by the ball. Do 20 repetitions.

Reverse Crunch

•Lie on your back on the floor.
•Bend your knees and put your legs over the ball.
•Lodge the ball between your butt and calves.
•Lift the ball off the floor using your heels, while drawing your knees to your chest.
•Slowly return the ball to the floor. Do 20 repetitions.

Double Leg Stretch

•Lie on your back on the floor. Lengthen your spine and neck.
•Pull your legs in to your chest.
•Hold the ball between your hands and place it on your knees or ankles.
•Lift your head and shoulders off the floor dropping your chin to your chest. Hold this position for the entire exercise.
•Extend your arms just behind the head, while holding the ball.
•Extend your legs 45 degrees from the floor.
•Curl back into a ball with your chin to your chest and the stability ball on your ankles.
•Repeat the movement 10 times.

Crunch with Rotation

•Sit on the ball with your feet shoulder width apart.
•Walk your feet forward until your lower back is firmly supported by the ball. Keep your hips stable so the ball does not roll under you.
•Lean back and relax your upper back, shoulders, neck and head on the ball. You will be looking up at the ceiling.
•Place your hands behind your head keeping your elbows open wide.
•Lift your upper back and shoulders off the ball and twist to the right.
•Bring your body back to center and lower to starting position.
•Lift your upper back and shoulders off the ball and twist to the left.
•This is one repetition; do 20.

Pike Crunch

•Lie on the floor with the ball between your ankles.
•Extend your arms straight back behind you.
•Lift both legs straight up with the ball held tightly between your ankles.
•Lift your shoulder blades and head. Reach your arms up and touch the ball between your ankles.
•Lower to your original position. Do 20 repetitions.

Ab Roll

•Kneel on the floor in front of the ball.
•Lace your fingers and place your forearms on the center of the ball.
•Roll the ball forward until your arms, hips, and knees are in a straight line.
•Roll back to starting position. Do 20 repetitions.

V-Lift

•Lie on your back on the floor with your knees bent and feet flat on the floor.
•Take your arms over the top of your head while holding the ball in both hands.
•Lift your legs straight up and open into a V position. Keep them in this position throughout the entire exercise.
•Lift your head and shoulders with the ball in your hands and reach forward through your legs.
•Slowly roll head and shoulders down and arms overhead, still holding the ball.
•Repeat the movement 10 times.

Do this stability ball workout 3 days per week and you will have toned, sculpted abs fast. Be healthy, be happy!


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