Exercise Ball Ab Workout

If you're looking for a way to tighten and flatten your stomach, exercise ball ab workouts provide a change up from standards sit-ups and crunches and it's easier on your back.

Choosing the Right Exercise Ball

Before you buy your exercise ball, it's important to learn what size ball is right for you. In general, ball size is based on height:

Exercise Ball Ab Workout

When performing the exercise ball ab workout, many of the exercises are performed in the supine position which means on your back face up. If you are not experienced using an exercise ball it's a good idea to practice the supine position before beginning your work out.

• Keep feet out wide on the floor to estabilish a base of stability
• Place hands on either side of the ball and gradually walk feet forward
• Knees bent
• Lower your rear towards the floor while remaining in a more or less upright position, tilting back only slightly
• Sustain steady pressure on the ball while lowering your body until the small of your back is supported by the ball

If you are in the correct position on the right size ball your fingertips should be able to touch the floor. Develop a comfort level for this position by rocking side to side. It's important to keep your head and back in a neutral position even during the exercise process. When you maintain your balance without feeling like you might tip onto the floor you're ready for some basic ab exercises.

Incline Pelvic Tilt

In the supine position, tighten the abs. It helps to imagine contracting your muscles until your belly button touches the back of your spine. This keeps your pelvis tilted at a slight angle for this exercise. Then with your hands behind your head lift your upper body slightly without putting stress on you neck. Keep your eyes trained on something overhead to keep your head in the right position.

Incline Curls

For this exercise, start with your arms across your chest. Keeping feet and hips stationary, tighten your stomach muscles, reminding yourself to pull the belly button toward the spine. Then gradually flex forward with your upper torso. If your neck gets fatigued, support the head with hands behind your head..

Incline Double Crunch

Pull in your stomach muscles with belly button down and in and execute a curl with your torso while performing a pelvic tilt.

Incline Oblique Curl

Keep feet and hips stationary as you pull in and tighten your stomach muscles. Flex forward; keep head and neck supported as you rotate your ribcage toward the opposite hip.

Benefits of Exercising with a Ball

• Comfort – Because the exercise ball conforms to your back it enables you to exercise your abs without straining your back.
• Increases Difficulty – Don't let this benefit scare you away. The ball makes it easier to advance the difficulty level of the exercises you perform.
• Practical – The exercise ball not only lets you exercise in the privacy of your home at any time, but it can be used as a desk chair to help strengthen your core while you work.

Fitness Goals

You no longer have an excuse for putting off those fitness goals because you hate to do crunches. Abdominal exercises are critical if you want to flatten that stomach and develop muscle tone. In fact, exercising your stomach muscles and back muscles should be part of your daily routine. A full set of exercises should only take 10 to 20 minutes to complete so let's face, we can't say we don't have the time..

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