Stability Ball Exercises for Abs

Stability Ball Ab Workout

ball-reverse-crunches

Reverse Crunch

Ball Reverse Crunch

  • Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.
  • Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

 

 

Ab Jackknife exercise

Ab Jackknives

Ball Jackknives

  • Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor.
  • Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
  • Breathe out while rolling the ball in and breathe in while returning to starting position.

 

Ab rollouts

Ab Rollout

Ab Rollouts on the Ball

  • Lie on your knees, place your hands on top of the exercise ball in front of you, arms extended and back straight.
  • Keeping your back and arms extended, roll on top of the ball until your upper arms are pressed against it and pull yourself back up after a short pause.
  • Keep your arms extended and your back straight throughout.

 

 

ball Tabletops

Tabletop Exercise

Ball Table Top

  • Lie on your knees, place your forearms on top of the exercise ball in front of you, elbows at 90 degree angles and back straight.
  • Raise your knees from the floor by rolling forward on the ball until your legs are fully extended and return back after a short pause.
  • Keep your back straight throughout.

 

 

ball-bridge-t-fall-offs

Bridge T Fall Offs

Ball Bridge T Fall-Offs

  • Lie on your shoulder blades on top of the exercise ball, knees at 90 degree angles, back straight and extend your arms out to keep balance.
  • Roll off the ball slightly to one side and return back after a short pause. Alternate sides between each repetitions.
  • Keep your back straight throughout.

 

 

Ball Ab Crunches

Ball Crunches

Crunches on the Ball

  • Lie on your lower back on the exercise ball and place your hands behind your ears.
  • Roll your shoulder blades up and lower yourself back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

 

 

 

ball-crunches-legs-elevated

Elevated Legs Crunch

Elevated Legs Ball Crunch

  • Lie on your back, calves on top of the exercise ball and arms across your chest.
  • Roll your shoulder blades up and lower yourself back down after a short pause.
  • To avoid straining your neck, look straight up instead of looking at your knees.

 

 

 

 

side ab crunches

Side Crunch

Ball Side Crunch

  • Lie on your side against the exercise ball, arms across your chest, legs extended and feet wide apart to give you balance.
  • Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

 

 

sit ups

Ball Sit Up

Ball Sit-Up

  • Lie on your lower back on the exercise ball and place your hands behind your ears.
  • Raise your upper body up from the ball and lower it back down after a short pause.
  • Breathe out while contracting your ab muscles and breathe in while returning to starting position.

 

Stability  Ball Buying Guide

Proper Ball Sizing

It’s important for you to buy the correct size ball for your height.

Size of the ball  really does matter and will make a big difference. If you are close to the cut off point between sizes, consider your other body characteristics and how you plan to use the ball.

For example, if you’re 5′ 3″ and weigh 245 lbs, you should go with a 65 cm ball instead of the 55cm.

Now on the other hand, if you are 5′ 5″, but you realize that you have very short legs for your height, you might prefer a 55 cm ball. Similarly, if you intend to exercise while standing or lying on your back, the smaller ball would work better.

Here is a basic guideline to follow:

Your Height:  4’11” to 5’3″ : 55 cm ball
Your Height:  5’4″ to 5’10” : 65 cm ball
Your Height:  5’11” to 6′ 7″ : 75 cm ball

Still not sure? The rule to follow when in doubt, is that it is safer to choose the larger size.

Plus you should know that you also have the option of inflating the ball less.  Say you are 5’3″ and are using a 65 cm ball… just deflate to fit the exercise ball using the 90 degree rule when sitting on it. Although an under-inflated ball will not be as firm, it will still function just fine.

Buying a Quality Exercise Ball

The best exercise balls are made of an anti-burst PVC plastic designed for lot’s of pliability and for the safest, most functional use under normal workout conditions. The PVC is an important player in the formulation of the plastic. It is what will make it expandable, resilient and just bouncy enough, for it to perform the way it should.

Avoid balls tht are made using latex in case your skin reacts to it.

Also be sure to buy a burst resistant ball. These are designed to prevent slow leaks, and can carry weights of 200 to 500 lbs. This males them usable by very heavy and larger people. For safety reasons, these types of balls are also recommended for anyone with small children and/or pets. Large exercise balls can be a tempting itme for children and pets to play with. The burst resistant types are most likely to survive the games they play!

Where to Buy

These days you can buy exercise balls almost anywhere. For the better quality balls, stick with sporting goods stores, or reputable retailers like Walmart and Amazon.com

We especially like this one:
URBNFit Gym Grade Fitness Ball

  • High Quality PVC Material
  • Anti-Burst 2000lbs able to stand up to the most rigorous workouts
  • Comes with inflation pump. Ball is delivered deflated and can be pumped up in minutes with minimal effort