Ball exercises for abs focus on the upper and lower abs muscles as well as the obliques.
Browse through the list of ball exercises for abs below:
Ball Crunch
- Lie on your lower back on the exercise ball and place your hands behind your ears.
- Roll your shoulder blades up and lower yourself back down after a short pause.
- To avoid straining your neck, look straight up instead of looking at your knees.
Ball Crunch – Legs Elevated
- Lie on your back, calves on top of the exercise ball and arms across your chest.
- Roll your shoulder blades up and lower yourself back down after a short pause.
- To avoid straining your neck, look straight up instead of looking at your knees.
Ball Reverse Crunch
- Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.
- Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.
- To avoid straining your neck, look straight up instead of looking at your knees.
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Ball Side Crunch
- Lie on your side against the exercise ball, arms across your chest, legs extended and feet wide apart to give you balance.
- Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
- Breathe out while contracting your ab muscles and breathe in while returning to starting position.
Ball Sit-Up
- Lie on your lower back on the exercise ball and place your hands behind your ears.
- Raise your upper body up from the ball and lower it back down after a short pause.
- Breathe out while contracting your ab muscles and breathe in while returning to starting position.
Ball Jackknife
- Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor.
- Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
- Breathe out while rolling the ball in and breathe in while returning to starting position.
Ball Ab Rollout
- Lie on your knees, place your hands on top of the exercise ball in front of you, arms extended and back straight.
- Keeping your back and arms extended, roll on top of the ball until your upper arms are pressed against it and pull yourself back up after a short pause.
- Keep your arms extended and your back straight throughout.
Ball Table Top
- Lie on your knees, place your forearms on top of the exercise ball in front of you, elbows at 90 degree angles and back straight.
- Raise your knees from the floor by rolling forward on the ball until your legs are fully extended and return back after a short pause.
- Keep your back straight throughout.
Ball Bridge T Fall-Off
- Lie on your shoulder blades on top of the exercise ball, knees at 90 degree angles, back straight and extend your arms out to keep balance.
- Roll off the ball slightly to one side and return back after a short pause. Alternate sides between each repetitions.
- Keep your back straight throughout.