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We all have a desire for a strong and firm midsection, and using a stability ball will help you whip that difficult midsection into shape. This versatile piece of equipment creates instability during your workout, which forces your abs to contract more to support your body. As a result, you engage more muscles in your workouts — developing your core and fixing muscular imbalances.
Perform the following exercises in a circuit. Keep your rest short — 30 to 45 seconds at most — and get right back at it!
|\nStability-Ball Plank Rollout\n||\n3\n||\n10-12\n|
|\nStability-Ball Reverse Crunch\n||\n3\n||\n10-12\n|
|\nStability-Ball Plank\n||\n3 \n||\n30 seconds to 1 minute\n|
|\nStability-Ball Oblique Leg Raise\n||\n3\n||\n10-12 (each side)\n|
How to do it:
Stability-Ball Plank Rollout:
Place the ball in front of you, grasp your hands together and place your forearms on the ball. Extend your legs behind you, shoulder-width apart and in a plank position. Roll the ball out in front of you until your elbows are on top of the ball. Roll back to the start position.
Start out in a push-up position and place your feet on the stability ball. Contract your abs as you raise your hips up toward the ceiling as you bring the ball in toward you. Your body will look like an upside-down “V.” Slowly reverse back to the start position.
Stability-Ball Reverse Crunch:
Lie on your back on a mat and place the stability ball between the lower part of your legs. Keep your arms stretched out at your sides and your eyes up looking at the ceiling. Exhale and move your knees up toward your chest with the ball firmly between your legs. Return slowly to the start position.
Start out on your knees with your hands on the ground about shoulder-width apart. Place the ball behind you and keep your feet on top of the ball. Raise your hips up toward the ceiling with your feet on the ball until your body is flat in a plank position, then hold.
Stability-Ball Oblique Leg Raise:
Start on your side, with one forearm resting on the mat to support your upper body while the other arm rests in front of your body on the mat. Place the ball firmly between your feet. Raise your legs up toward the ceiling while keeping the ball firmly in place. Lower your legs back down to the start position.