Swiss Ball Ab Exercises

Develop your upper, lower, and oblique muscles with the help of a Swiss ball. Read the story to find out easy it is to reach your fitness goal without having to invest a lot of time and money in the gym.

Swiss ball, which is also known as the stability ball, gives effective results and helps you tone your body.

Jude Sullivan, who's a clinical exercise physiologist from the University of Wisconsin Health Sports Medicine Center says, "The muscles of the 'core' are the true workhorses of the body, as they are essential to posture, spinal alignment and support, balance, and all movement...both everyday movements as well as exercise". 

The core muscles which are located deep in the pelvis, trunk, back, and abdomen get targeted when you perform these exercises.

The exercises are mainly used as a support system to build overall strength in your body. You have to be alert while performing the exercises as at any given point, the ball can slip away. So to make sure you're doing them correctly, keep these points in mind

• Sink your back in when you're on the ball by rounding your back.
• The rest of your body, mainly your legs, will work as an anchor. But if you experience any issues or uneasiness while doing any of these exercises, discontinue immediately and start fresh.

• Place the ball on the floor and lie on it with your lower back and upper hips resting on it.

• You can keep your arms behind your head, or in a crossed position over the chest. If you choose to place them behind your head, make sure your elbows are stretched out and pointing on either side (and not at the ceiling).

• Take a deep breath and as you exhale, contract your abs so you can lift your torso off the ball. Meanwhile, you will push the bottom of your rib cage toward your hips.
• Inhale, and come back down slowly. Try to keep the ball as stable as possible so that it won't roll away. Repeat this exercise for 20―25 times.

• Lie straight on the floor and hold the ball in your hands. Stretch your hands above your head and keep the ball above the floor.
• With your feet touching each other, slowly raise them and transfer the ball from your hands to your ankles. Your legs should be straight, pointing toward the ceiling.

• Keep the ball steady by applying light pressure into the ball with your ankles.
• Bring your hands over your shoulder and this time, the ball will go down toward the floor with your ankles.

• Make sure you're not touching the floor with the ball. It needs to stay slightly elevated in the air.
• Reverse the entire exercise and start again. Repeat the exercise 8―10 times.

• This exercise not only works the abdominal muscles, but also concentrates on the pecs, shoulders, and triceps.
• Place the ball on the floor and very carefully, keep your stomach over the ball with your hands on the floor to support you.

• While looking down at the floor, keep your face low, slide the ball toward your knees, and angle your entire upper body parallel to the floor.
• Keep looking down and elevate yourself off the floor with your hands.

• Bend your elbows and lower your upper body to bring it back to the starting position. Remember to keep breathing normally while doing the exercise. Repeat the exercise 8―10 times.

• Place the ball on the floor and lie with your shoulder blades and neck on it. Keep your knees bent and the rest of the body parallel to the floor.
• Raise your hands toward the ceiling and form a namaste gesture.

• Bring your hands toward your left side first and twist from your waist. Your legs will work as anchors and keep you steady on the ball. Balance yourself and once you feel that the ball won't roll away, come back to the starting position where your hands were pointing toward the ceiling.

• Do the same on your right hand side. Repeat this exercise 15 times on both the side.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.