How to Use Exercise Balls for Ab Workouts

Exercise balls are large balls made from rubber and filled with air.  The thick rubber used in the construction of the ball prevents puncture, and the ridges on the balls prevent them from slipping.  Exercise balls are available in several different sizes.  Exercise balls are also referred to as Swiss exercise balls, and stability balls.

Adding an exercise ball to your fitness routine helps you to work a larger group of muscles at the same time.  Regular abdominal exercises usually only work one targeted section at a time.  The ball helps ensure that you are getting the most out of your routine.
When you use an exercise ball you are adding the element of balance, which requires the use of all of your core muscles. 

Back Extension
To being this exercise you need to position the ball under your lower torso and hips.  You can place your hands either behind your head or back.  Slowly roll your body down the ball, while lifting your shoulders off of the ball until your body is in a straight line.  Make sure that your back, neck, shoulders, and head are in a straight line.  Repeat this exercise for 10 to 15 reps.  You should try to complete 3 sets.

Ab Roll
To begin this exercise you need to position your arms parallel to the ball with the ball in front of you.  Slowly roll the ball out as far as you can in front of you, keeping your back straight and abs contracted.  Squeeze your abs tight and push your elbows into the ball to slowly bring the ball back to you.  You should not perform this move if you currently experience back problems.

Ball Twist
To begin this exercise position your feet on either side of the ball, and move into a push up position.  Hold your body up with your hands directly under your shoulders, hips straight and abs tightened.  While keeping your shoulders level, slowly twist the ball to the left and then the right.  Make sure to keep your back straight the entire time.  Repeat 10 to 15 twists.

Ball Balance
To begin this exercise place the ball under your hips with your hands on the floor, and legs parallel to the floor.  Keep your body in a straight line and pull your abs in.  Hold this position for 30 seconds.  While holding this position, slowly lift your left arm out to the side.  Hold for a few seconds and switch to the other arm.

Using an exercise ball not only helps to strengthen and shape your abs, but can also help reduce back pain.  At the same time you are strengthening your abdominal muscles you are also strengthening your back muscles which can help with back pain.  Engaging all of these muscles at the same time is what keeps you balanced on the ball. 

If you are looking for an exercise routine that takes it to the next level, but is still inexpensive, an exercise ball may be an option.

Written By Arthur Lee of the Insanity Workout Shop, the hot place to Get Insanity from pro fitness trainer Shaun T.