A stability ball, also referred to as a Swiss ball or an exercise ball, is a piece of exercise equipment that provides the core–the hips, lower back and abdominal muscles–with a challenging workout. Exercising core muscles burns calories, reduces body fat and strengthens abdominal muscles. The ball provides an unstable exercise environment, forcing abdominal muscles to work together to stabilize the body while strengthening the midsection.
Stability Ball Knee Tuck
The knee tuck exercise is an effective abdominals workout that utilizes the sides, front and middle of the abs–also known as the obliques, rectus abdominus and transverse abdominus. Doing this exercise on a stability ball builds core strength and tones abdominal muscles. To do the knee tuck, kneel behind a stability ball. Roll onto the ball, walking your hands out in front of you. Stop when only your knees and below are on the ball. The less of your body that’s on the ball, the more challenging the exercise is for your belly. Place the ball under your shins to intensify this exercise. Adjust your hands so that they’re directly under your shoulders. Tighten your abdominal muscles and adjust your hips so that they form a straight line with your knees and your shoulders. Pull your knees in toward your chest, stopping when they are above your hips. Extend your legs back to straight and repeat until you complete 12 repetitions.
Ball Pass
The ball pass challenges the abdominal muscles and builds belly strength while utilizing the legs and arms. Compound exercises expend a high amount of calories and contribute to fat loss. To do the ball pass, lie supine on a mat. Place the stability ball between your feet, squeezing against it to hold it in place. Tighten your abdominal muscles and press your lower back firmly against the floor. Maintain contact between your back and the mat to prevent back strain. Lift your arms overhead and rest them on the ground; this is your start position. Simultaneously, lift your feet and hands directly over your belly. Pass the ball from your feet to your hands. Return your legs and arms to their original start position. Continue passing the ball back and forth for 45 seconds.
Ball Reverse Crunches
In 2001, the American Council on Exercise ranked the reverse crunch as the third-most effective exercise to tone and strengthen the obliques, the sides of the abdomen. Adding a stability ball to the exercise creates more resistance and places additional demands on the stomach muscles. To do this exercise, lie supine on a mat. Lift your feet and bend your knees, aligning them directly above your hips. Tuck the stability ball under your calves and dig your heels into the ball. Extend your arms by your side and rest them on the floor. Tighten your abdominal muscles and press your lower back against the mat. Slowly, pull your knees and the ball toward your chest. Your hips lift off the ground about five inches when you do this. Lower your hips and knees to the start position and repeat until you complete 15 repetitions.
About this Author
Judy Bruen is a private certified personal trainer and wellness coach. She holds dual master’s degrees from Boston College in clinical social work and pastoral ministry. She currently works with individuals on fitness, health and lifestyle goals.
