Exercise Ball Stomach Exercises

When it comes to training your stomach, you want to target your upper abs, lower abs and obliques with specific exercises. Using an exercise ball to do this builds a large amount of muscle fiber. Perform 15 to 20 reps and three to four sets of your exercises and take at least one day off between workouts.

Leg Raises

Leg raises are performed from a face-up position on the floor. Place the ball between your lower legs and pinch it between your ankles at its widest point. Place your arms out at your sides for stability and raise the ball up in the air. Stop when your body forms a 90-degree angle. Slowly lower it and repeat. When you lower the ball, do not let it touch the floor.

Abdominal Pull-ins

Abdominal pull-ins are performed in a face-down position, and they target your lower and upper abs. Place your lower shins on the ball and place your hands shoulder-width apart on the floor. Lift your hips to straighten your back. Your body should now be in a push-up position. Pull your knees to your chest by rolling the ball on the floor. Squeeze forcefully, extend your legs back out and repeat.

Oblique Crunches

Oblique crunches work the sides of your abs, and they are performed from a face-up position. Lie on the ball with your shoulders and head slightly elevated. Place your hands on the sides of your head and curl your body up and forward. Twist toward your left side and squeeze forcefully. Slowly lower yourself back down and repeat the move, this time twisting to your right side. Keep alternating back and forth.

Side Crunches

Side crunches are performed next to a wall, and they work your obliques. Place your left side on the ball with your hips just lower than the apex. Brace your feet against the bottom of the wall in a staggered position. Place your hands on the sides of your head and lower your body over the ball laterally to your left. Lift yourself to your right by engaging your obliques. Squeeze for a second, lower yourself back down and repeat. Do a set and switch sides.

Rollouts

Rollouts are performed from a kneeling position on the floor. Place your hands shoulder-width apart on top of the ball and form a straight line from your shoulders to your knees. Roll the ball forward as you drop your hips toward the floor. Let your forearms go across the top of the ball as you do this. Feel the contraction in your abs and reverse the movement to get your body back to the starting point. Keep your back straight throughout the exercise.

Crunches

Crunches are stomach exercises that isolate the upper abs. Lie face-up on the ball with your shoulders and head slightly lifted. Place your hands on the sides of your head and curl your body up and forward. Squeeze your abs forcefully, slowly lower yourself back down and repeat.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.