1. Pass Along Some Stronger Abs
Pass the ball is an abdominal exercise that works all of your abdominal muscles at once. It has a high level of difficulty but offers amazing results. Lay on the floor, with your legs a ruler's length a part. Have your hands above your head holding onto a stability ball. As you crunch up, bring your legs up at the same time that you bring your arms up. Pass the ball from your hands to your feet and bring your arms and legs back down to the starting position without letting the ball touch the ground. One pass from the hands to the feet and back again equals one repetition. Complete 1 to 3 sets at 8 to 10 reps each.
2. Add Some Bounce to Your Crunches
Another abdominal exercise involving a stability ball is ball crunches. These are just like regular crunches except you're doing them on the stability ball. Ball crunches are more intense than regular crunches because your body instantly contracts as it tries to stabilize itself on the exercise ball. Lie face up with the exercise ball resting on your middle or lower back. Place your hands across your chest or behind your ears. Contract your abs as you curl your torso up, pressing your ribcage downwards toward your hips. Complete 1 to 3 sets at 12 to 15 reps each.
3. You Don't Walk This Plank
The plank is one of the most beneficial and most difficult of the abdominal exercises. The plank works your entire core, including your back, hips and chest. Start by lying flat on the floor, with your forearms resting under your chest. Lift your body off the ground with your forearms and toes to form a bridge. Your body should be perfectly aligned, with a flat back. Don't allow your hips to sag or push up. Hold the position between 10 and 20 seconds or until you can no longer keep your back flat. Lower your body to the starting position and repeat.
4. Cycle That Crunch
Add some intensity to your regular crunches by changing them to bicycle crunches. Lay on the floor as if you were going to do a crunch. Place your hands behind your ears or your head. Lift your legs slightly off the ground. Bring your left leg into your chest just as you crunch up, bringing your right shoulder toward your left knee. Your shoulders should twist as you crunch up. Straighten your left knee out and bring your right shoulder down. Repeat movement with your other leg and shoulder. You should get into a steady but controlled motion where your legs look like they are pedaling a bicycle. Once to the left and once to the right equals one repetition. Repeat for 1 to 3 sets of 12 to 15 reps.
Pass the ball is an abdominal exercise that works all of your abdominal muscles at once. It has a high level of difficulty but offers amazing results. Lay on the floor, with your legs a ruler's length a part. Have your hands above your head holding onto a stability ball. As you crunch up, bring your legs up at the same time that you bring your arms up. Pass the ball from your hands to your feet and bring your arms and legs back down to the starting position without letting the ball touch the ground. One pass from the hands to the feet and back again equals one repetition. Complete 1 to 3 sets at 8 to 10 reps each.
2. Add Some Bounce to Your Crunches
Another abdominal exercise involving a stability ball is ball crunches. These are just like regular crunches except you're doing them on the stability ball. Ball crunches are more intense than regular crunches because your body instantly contracts as it tries to stabilize itself on the exercise ball. Lie face up with the exercise ball resting on your middle or lower back. Place your hands across your chest or behind your ears. Contract your abs as you curl your torso up, pressing your ribcage downwards toward your hips. Complete 1 to 3 sets at 12 to 15 reps each.
3. You Don't Walk This Plank
The plank is one of the most beneficial and most difficult of the abdominal exercises. The plank works your entire core, including your back, hips and chest. Start by lying flat on the floor, with your forearms resting under your chest. Lift your body off the ground with your forearms and toes to form a bridge. Your body should be perfectly aligned, with a flat back. Don't allow your hips to sag or push up. Hold the position between 10 and 20 seconds or until you can no longer keep your back flat. Lower your body to the starting position and repeat.
4. Cycle That Crunch
Add some intensity to your regular crunches by changing them to bicycle crunches. Lay on the floor as if you were going to do a crunch. Place your hands behind your ears or your head. Lift your legs slightly off the ground. Bring your left leg into your chest just as you crunch up, bringing your right shoulder toward your left knee. Your shoulders should twist as you crunch up. Straighten your left knee out and bring your right shoulder down. Repeat movement with your other leg and shoulder. You should get into a steady but controlled motion where your legs look like they are pedaling a bicycle. Once to the left and once to the right equals one repetition. Repeat for 1 to 3 sets of 12 to 15 reps.
