Ab Exercises with Ball

Exercise balls have been used for a very long time for physical therapy. In fact, sitting on the exercise ball helps in a neutral alignment of the spine. They help in working out not only the abdominal muscles, but also a number of other muscles.

Since they involve other muscles too, they help in burning more calories during the workout. These exercises are broadly categorized as beginners, intermediate and advanced exercises. According to many fitness experts, abdominal exercises with ball are said to be the best ab exercises.

If you are new to exercises with the ball, it is advised that you start off with the beginners workout. If you are a beginner, it is recommended, that you start off with one set of 10 to 12 repetitions. After you are familiarized with the exercises, you can gradually increase the number of sets to 3 with 10 to 15 repetitions each.

This exercise is similar to the crunches that are done on the floor. To do this exercise, lie with your mid and lower back resting on the ball. Support your neck with your hands. Contract your abdominal muscles, as you lift your torso off the ball, but make sure the ball is stable. You can start off with 1 set of 10 to 12 repetitions. This is an excellent ab exercise for the upper abdominal region.

This exercise is called the oblique crunch. Sit in a upright position on the exercise ball, but keep your feet flat on the floor. Now slowly walk your feet forward, so that the ball is positioned on lower to mid back area. Support your neck with your hands and slowly lift your torso off the ball and twist to the right side first. Slowly lower your torso, to repeat the same on the left side. While you do this exercise, you will have to make sure, that your head and back are in a neutral position.

To do this exercise, lie on the floor and lift your feet off the floor to make a 90 degree angle. Hold the ball between your legs and support your lower back with your hands. Keeping the ball between your feet, lift your buttocks off the floor and slowly return to the starting position. It is recommended, that you do not swing your legs, when you do this exercise.

This exercise targets the lower abdominal muscles. To do this exercise, sit and place the exercise ball between your legs. Place your hands behind you for support. Now slowly straighten your legs in the air, then bring them closer to your chest. Make sure the ball does not touch the floor.

To do this exercise, place the ball in front of you. Contract your abdominal muscles and pull your belly button towards your spine. Slowly roll the ball forward, till you are not straining or arching your back. Push the elbows into the ball and squeeze the abs, as you pull the body and ball back to the starting position. A word of caution is, this exercise is to be avoided if you have any back problems.

When you are doing these ab exercises, it is advisable to use the wall as a prop by pushing the ball into the wall. This will provide the stability required to do these exercises. If you feel pain, while doing any of the exercises, talk to your health care professional.