Great Ab Exercises with the Stability Ball

Here are four of my absolute favorite core moves that utilize the stability ball. These are some of the best and most challenging core moves out there because each one is a complete total body workout. The focus of each exercise is on the abdominal and lower back region but many engage the glutes, hamstrings, quads, lats, shoulders and triceps as well. Enjoy the workout!

#1: Forearm Reach (Moderate) (Works the lower lack, lats, triceps and abs)

Start on your knees with your hands on the ball. Then slowly roll your body forward, letting the ball roll onto your forearms. Only allow yourself to roll forward as far as you feel comfortable. DO NOT overextend yourself as you risk hurting your lower back. Once you have rolled out as far as you feel comfortable, hold this position for two counts and then slower roll yourself back to the starting position. Repeat this 10 times.

#2: Ball Pass (Challenging) (works upper abs, lower abs, low back, shoulders and quads)

Laying down on a mat with your hands extended over your head start with the ball in your hands. Then lift your feet and hands skyward at the same time. Pass the ball from your hands to your feet. Lower your legs and arms back onto the ground with the ball now between your feet. Lift your legs and arms back towards the sky and pass the ball back to your hands. This exercise is very good for the lower back but if you feel it is too much strain simply bend your knees or do not bring your legs all the way down to the ground. Repeat this 10 times.

#3: Ball Pike (Very challenging) or Ball Roll (Moderate) (Works shoulders, hamstrings, glutes, obliques, back and upper and lower abs)

Start in plank with the ball under your toes (for a more difficult exercise) or with the ball under your shins (for a less difficult move). With the ball under your toes lift your glutes straight up into the air, and with your legs straight, bring your feet in towards your body. Then slowly lower back down to the starting plank position. For the easier move, start with the ball at your shins and then bend your knees and bring them into your chest, letting the ball roll from your shins onto the tops of your feet. Repeat 10 times.

#4: Stability Ball Crunch (Upper and lower abs) (Moderate)

Start with the ball in the middle to small of your back. Lean all the way back so that your back makes a nice C shape. Then with your hands at the side of your head look up towards the sky and lift straight up, NOT forward.  Lower back down slowly and repeat 10- 20 times.

For more articles from Elizabeth visit:  www.malibuhealthandfitness.com