If you would like to lose tummy flab and have defined abs, an exercise ball is a really great addition to your workout equipment. Ball exercises for abs are a wonderful way to make the most of your exercise time, increase your movement, and improve the quality of your ab exercises.
You may be wondering what difference a ball can possible make to your workout. Well, ball exercises alter the way that your muscles move, work angles that would not otherwise be worked and can produce the desired results fast.
The Ball Lift
One of the most simple ball exercises for abs is the ball lift. To perform the ball lift you need to lay flat on your back and place the exercise ball between your ankles. Next, lift the ball so your feet are facing the ceiling and then return to the floor.
To start, try completing 10-12 reps at least once or twice a week (more frequently if you can). As you improve and your stomach muscles strengthen, you should gradually try to increase the number of reps, but don’t try to do too much too soon.
Crunches with the Exercise Ball
This is thought to be one of the most effective ball exercises for abs and it will really get those stomach muscles working. Simply sit on the ball and perform 20-25 crunches.
Ideally, this should be done approximately three times per week. As with the ball lift, try to increase the frequency of your exercise sessions and the number of reps you do, but don’t strain yourself by doing too much at once in the early stages of your training.
The Ball Curl
Like the ball lift, the ball curl is one of the ball exercises for the abs, which is done in a lying position. Place your feet on top of the ball and lift your hips and then, using your heels, pull the ball in and place it underneath your buttocks.
This maneuver is a little tricky and may take some practice, but is well worth it, because it works the hamstrings as well as the abs. You should aim to complete 8-12 reps in one session, but, if you struggle to begin with, try fewer.
Push-Ups with the Exercise Ball
Push-ups are the staple of most exercise regimes and the push-up ball exercise is great for the abs as well as the upper body, because it works the whole of the abdominal region. Position yourself in the normal push-up position, but place the ball underneath your feet. To begin with, you may find it hard to balance, but this is a great workout, so is well worth persisting with.
The Plank Pike-Up
This is one of the most effective ball exercises for abs and lower back. Lie down, place your palms face down and position your feet on the ball. Then, lift your hips as high as you can and hold for a count of five and gently lower yourself back to the floor. 10-12 reps should be sufficient for a beginner.
Remember, all of these exercises are designed to work the abs, but will also be effective in trimming the upper body, legs and butt.