An exercise ball, also known as a stability ball, is one of the most underrated exercise tools. But the fact is it can offer you some unique benefits over bodyweight or other pieces of gym equipment.
Workouts using an exercise ball can enhance the range of motion when performing core strengthening exercises such as a crunch or a plank and activate more muscles in your abs. Plus, it can even create instability when exercising, thereby forcing your abs to engage more and making it harder to balance your body.
So, are you ready to achieve those six-pack abs?
Warm up your body with a few minutes of jogging or jumping jacks, and then follow the below-given exercise ball workouts that will challenge your core in all the right ways.
Exercise ball workouts to work your abs
1) Crunches
Doing a basic crunch on an exercise ball increases the activation of your abs more than the regular crunches.
Here’s how to perform a stability ball crunch:
- Sit on the ball and put your feet forward so that your neck, thighs, and shoulders are parallel to the ground.
- Keep your neck relaxed and put your hands behind your ears.
- Engage your core and lift your shoulders off the ball, holding the position once your body is at a 45-degree angle.
- Look up towards the ceiling and do not overstrain your neck.
- Pause and lower your upper body.
- Repeat 8 to 10 times.
2) Knee raise
Knee raise on an exercise ball helps activate your entire core muscle and targets your leg muscles.
Here’s how to perform a knee raise using a stability ball:
- Balance on the ball and keep your core engaged.
- Slowly lift your left foot off the floor and bring your left knee towards your chest.
- Now switch legs. Lift your right foot and bring your right knee towards your chest.
- This completes 1 rep.
- Repeat 10 times by alternating legs.
To make this workout a bit easier, do it near a wall so you can touch it for support and extra balance.
3) Squats
Squat using an exercise ball, and you’ll work your core, glutes, and quads all at once. Using the ball can help you maintain the proper form while protecting your lower back.
Here’s how to perform this exercise:
- Stand straight with the ball in between your lower back and wall. Keep facing away from the wall.
- Slowly lean against the ball and keep your entire body weight on your heels.
- Put your hands on your hips and slowly lower your body into a squat position so that your knees get bent at a 90-degree angle, and your thighs get parallel to the floor.
- Squeeze your glutes, engage your quads, core, and hamstrings and push through your heels to stand up.
- Repeat 10 to 15 times.