Exercise ball movements are arguably the best method for building up abdominal muscle and acquiring that elusive six-pack. JOE presents you with five exercises to aid the process.
The ball has repeatedly come up trumps when measured against various other methods of ab training and for good reason. The fact that your core has to work to keep you in place gives you a far more complete ab work-out. Below are five exercises that make use of this wondrous piece of apparatus which you can integrate into your workout session.
The Abdominal Crunch
Abdominal crunches are a classic core exercise and an easy way to get started if you’re going into this blind.
Sit on the ball with your feet resting on the floor, about hip-width apart. Keep your back straight. Cross your arms on your chest.
Tighten your abdominal muscles. Lean back until your abdominal muscles begin to feel pain and hold for three deep breaths. Return to the start position and repeat.
Overall, one of the most effective exercises to build a six-pack.
Lumbar Roll
Lie on your back and place the ball under your calves and knees. Let your legs fall to one side while maintaining contact with the ball. Return to the starting position and repeat to the other side.
This exercise targets the oblique abdominal muscles – the lateral walls of the abdomen.
Squeeze, Twist and Crunch
Lie back onto floor with your legs extended and straight up, squeezing a stability ball and hands behind head. Keep your elbows back and out of sight. Your head should be in a neutral position with a space between chin and chest.
Leading with the chin and chest towards the ceiling, contract the abdominal and raise your shoulders off the floor and twist your shoulders leading with the right shoulder. Return to start position and repeat with the other shoulder.
Plank
Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
Walk your hands away from the ball until you feel the ball reach your upper thighs. Your feet will be suspended above the floor, and you’ll be balancing on your hands and the ball. Keep your shoulders directly above your hands.
Tighten your abdominal muscles. Hold for three deep breaths or as long as you can but maintain your balance. Return to the starting position and repeat.
The plank ab exercise works deep within the muscle core and targets the shoulders, back and arms as well.
Lower Abs In and Out
Sit in a seated position and place the ball between your legs. Straighten your legs and then bring your knees to your chest and lift the ball off the floor. Return to the starting position and repeat.
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