When doing core ball exercises, it is essential to focus on the midsection the entire time. If the belly protrudes during the movement then the abs are either not being engaged properly or they are not yet strong enough. These fitness ball exercises for abs are good for beginners to do but they are hard enough that seasoned gym goers can rely on them as well.
Fitness Ball Exercises for Abs – Planks, Pikes, Knee Tucks, V-Ups
Planks
Balance ball planks are begun in the push-up position, with the feet on the ground and the hands on the workout ball. Separate the feet hip width apart and position the hands shoulder width apart. The most important thing to remember when executing a plank is to maintain tight abs. To do this, first, draw the belly button into the body as if trying to touch the spine with it. Next, press the rib cage down toward the hips as if trying to make them touch. Keep the abdominal area tight like this throughout the plank. Maintain this pose for a minimum of 10 seconds.
Pikes
To begin, place the hands on the ground, shoulder width apart and place the upper half of the legs on the ball. Roll the ball forward keeping the legs straight by piking the body. This is accomplished by raising the buttocks into the air straight toward the ceiling. Return to the starting position by slowly reversing the movement.
Knee Tucks
To do this exercise ball workout, begin with the feet together and on the ball with the hands on the floor at shoulder width apart or slightly wider. To begin the movement, roll the ball forward and to the left slightly. Keep the feet on the ball the entire time. Return to the starting position by reversing the movement. Next, do the same movement but go toward the right side. This will count as one repetition.
V-Ups with Transfer
This core ball exercise is done lying supine on the floor with the arms above the head and the exercise ball in the hands. Swoop the ball into the air over the body, keep the arms straight. As the arms come forward, raise the legs toward the ball. Keep them straight as well. Transfer the exercise ball to the legs by grabbing it with the ankles, calves and feet, and then lower the ball slowly to the ground. Be sure to keep the abs tight.
Workout Ball Tips – Focus When Doing Core Stability Exercises
Focus on the abs throughout each move. The way the ball works the core is through challenging balance. Keeping the abdominals and back muscles tight take effort and using an unstable surface requires even more effort. For beginners, just sitting on the workout ball may be difficult. Once the body has been adapted to the ball, balance is easier to maintain. This is the main reason these exercises are done, to increase the difficulty so the core can become even stronger. It may seem like a silly technique but focusing on the abs while exercising helps the abs to work more efficiently.
Perform Core Ball Exercises Correctly
Each of these core stability exercises are easier imagined than actually performed. The ball moves under the body and the core is constantly engaged. To ensure the movements are done correctly, focus must be given to the exercise at hand.
When doing core stability exercises, keep moves slow and steady. This can decrease the chance of injury due to falls or improperly performed exercises. It also makes the most of the workout. Remember to take it slow to maximize results.
For additional articles related to exercise ball workouts, please go to:
Physioball Exercises for the Lower Body – In this article, learn other ball exercises for core stability.
Upper Body Balance Ball Exercises – In this article, learn other ways to exercise with balance balls.
Cecilia Williams - I'm a Licensed PTA and I have background experience as a Physical Therapy Specialist with the US Army. Many times I've been asked to ...
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