Top 8 Strong Core Moves using the Abs Exercises Ball

The most important muscle groups of your body is the core, with a strong core, anything becomes possible. Six pack abs will be just around the corner. But rather than keeping your focus and burning your energy on only abdominal exercises, endeavour to build a strong core. The rest will follow, guaranteed. A strong core equals a strong body.

• I include images for most of exercise ball moves
• Videos for the stability ball exercises are at the end of the page

Back Extensions using the Balance Ball

(Video below)

Keeping your knees straight or bent if it is more comfortable, lie with the balance ball under your hips.

• Roll downward on the ball, keeping your hands behind your head.
• You will want to raise your upper body off the ball, making a straight line.
• Tighten your abs, without hyper extending your back, and align the rest of your body, including your back, head, neck and shoulders.

Using the Stability Ball for Push-Ups

(Video below)

This exercise focus on a strong core and your chest by doing this exercise, but the first muscles you will feel working is your upper body, including your shoulders and arms.

• To get the exercise ball under your thighs, begin by lying with your stomach over the ball and then walking your hands forward.
• Keep your elbows bent and pull in your belly button, toward your spine.
• Meet the floor with your upper body.
• For three seconds, stay this way and straighten your elbows by pushing upward without locking them completely.
• Make sure that your abs stay tightened and that your head is kept in line with your spine. If you are a beginner, begin with doing this five times, doing more each time until you reach fifteen reps.
• If you get to the point where you can easily do 15 reps, take a small break and then repeat.

Supine Hip Extensions using the Bosu Ball

(Video Below)

Put your feet flat on the ball, knees bent and your upper body, including your head, fully supported on the floor.

• While keeping the ball stationary, dip your hips down towards the ground.
• Bring your body back up to a bridge position by squeezing your glutens.
• If you’d like to make this a bit harder, focus on using your heels when you press and add weights on your hips.

Abdominal Rolls using the Bosu Ball

(Video below)

Keep your arms parallel, hand together in prayer position, stand in front of the exercise ball on bent knees. Put your forearms flat on the ball. (Perfect for building strong abs)

• Lean forward and slowly roll the ball forward, as far as you can, being careful that you don’t strain your back.
• Tighten the muscles in your torso and keep your naval pulled in at all times.
• Come back to your starting position by pressing your elbows into the ball while keeping your abdominal muscles tight.
• If you experiences chronic lower back pain, skip this exercise.

Doing the Pike-up Plank with the Exercise Ball

(Video below)

This exercise may look scary but it isn’t as hard as it looks. Concentrate on your balance to strengthen your core, back and your abdominal muscles at the same time.

• Start in a push-up position, with your hands on the floor and the ball beneath your shins.
• Using your stomach muscles, work the ball until it is beneath your middle, without raising your head, but lifting up your hips instead.
• You should look like you are in a V position and you need to stay like this for sixty seconds before going back to the beginning.
• Keep your body aligned when you come in and out of your V position and keeping your abdominal muscles tight.
• Repeat this for up to twelve reps.

Passing the Core Stability Ball

(Video below)

This exercise ball move will work your muscles better than any crunch and, the best part is, you won’t even realize how hard you are working.

• Hold on to the ball while lying on your back, with your feet lifted off of the ground.
• Raise your upper body off of the ground and put the ball right between your thighs.
• Lie back down while stretching your arms behind you.
• Lift up again and take the ball from your thighs.
• Keep doing this until you reach twelve repetitions, passing the ball from your thighs to your hands.

Twisting with the Exercise Ball

(Video below)

Point your toes and put the forward part of your feet flat on the ball. Stand in a push-up position with your body table-top straight.

• Positioning is important with this exercise so keep your hips in line, your abs tight and your hands beneath your shoulders.
• Keeping your shoulders level, twist the ball to the left and then to the right.
• It is important not to let your back dip, keep your butt tight.

Using the Stability Ball for Standing Side-Splits

You can really stretch your oblique muscles using this move that comes directly from yoga class. Using the physio ball this way will give you more support and leverage but you can do it without the exercise ball if you choose. This exercise is a bit different from what you might be used to. (Good exercise for getting your oblique abs strong)

• Standing about twelve inches behind your ball, keep your feet together.
• Put your hands on the ball by bending your body at the hips.
• Next, lift your leg off of the ground so that it is parallel to the ground and extend your torso, making sure that your muscles are tight.
• With the inside of your thigh aimed toward the ground, flex your foot.
• Turn your body toward the direction of the raised leg and lift the same arm toward the ceiling.
• Look up toward the hand that is raised.
• Stay like this for three seconds.
• Go back to the way you began by lowering yourself.
• Do this again using your other leg.

Videos for the above exercises:

Stability Ball Back Extensions

Exercise Ball Push-ups

Supine Hip Extensions using the Bosu Ball

Stability Ball Roll-Out

Exercise Ball V-Pike Up Move

Passing the Core Stability Ball

Twisting with the Exercise Ball

Tagged as: 163, Abdominal Exercises, Balance Ball, Belly Button, Comfortable Lie, Elbows, Endeavour, Exercise Videos, Hips, Hyper, Knees, Muscle Groups, Push Ups, Shoulders, Six Pack, Spine, Stability Ball Exercises, Straight Line, Thighs, Ups