Ball Ab Exercises

On the Ball: Essential ball ab exercises for an Abs-solutely Great Abs

If there’s one best piece of ball ab exercises that you can use to tone and sculpt those abs, that’s got to be the stability ball.

By training on a ball rather than doing your ab workout lying on a mattress or using a bench, you help your muscles in the abdomen area to work harder as you balance the body throughout the duration of your workout.

To add some variety, resistance and strength to your program, perform the stability ball ab workout few times in a week. For best results, perform each forms of exercise in a maximum of 15 times. It is a must that as you do the ball ab exercises, focus on your abdominal muscles, breath naturally during each exercise and maintain your balance. All of these will help you out in achieving well defined and toned abdominal muscles.

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Purchasing the right ball is easy, but you have to make certain to choose a burst-resistant ball that is exactly proportion to your height and size. You see, there are different sizes of stability ball made especially for different body types and height.

For those who are 5 feet 3 inches taller and below, a 45 centimeter ball will be perfect for your ab workout. Those who are 5 feet 4 inches to 5 feet 11 inches taller, a 55 centimeter ball is the best, those who are 6 feet inches taller and above can go for a 60 to 75 centimeter ball.

Here are the some exercises that target the abdominal area using the stability ball:

Pikes

This type of ball exercise targets the abdominal area and the upper body. First, roll your body over the top of the ball and use your hands to walk your arms forward until you get to the position where the ball is under your toes and your arms are directly underneath your shoulders. The next move is to lift your hips up and try to bend your knees as careful as possible to roll the ball in the direction of your chest. Finally, pull out your knees and lower down your hips to get you back to the starting position. This is a hard one, so you have to make it a point to do it the right way to avoid injuring yourself.

Ball Push-ups

You can use this ball ab exercises to work on your shoulders, triceps, chest and the abdominal muscles as well. First position is to roll your body over the ball and try to walk through your arms to come to a forward position until your toes are positioned on top of the ball and your arms below your shoulders. This is similar with a push-up position, but this time, with the use of ball equipment. Next, bend your elbows as you lower your upper body to the floor, but as you do it, remember to keep your body straight. This ball ab workout can be repeated 3 times for beginners and 5 to 10 times for old hands.

Kneeling Lat Roll

This type of ball exercise strengthens and tones the arms, upper back and the abdominals. Learning how to use the stability ball as an effective ball ab exercises, start the routine on a kneeling position with the ball in front of you. Place your hands on top of the ball with your spine aligned and your hips straight. Next, roll the ball away from you until your shoulders and arms are in a straight stance and as you drop your chest towards the floor. Remember to do this cautiously to avoid hitting your face all the way to the ground and get a good grasp of the stability ball as much as possible.

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