GYM BALL | WHAT ARE EFFECTIVE EXERCISES FOR OUR ABS?

10 exercises on a Swiss ball for a very strong core.

We love finding new ways to work your core.

The core muscle group provides the stability and strength needed for everything from heavy lifting to dance cardio, so giving it a little extra care is never a bad idea.

Plus, who doesn't love working out on a big bouncy ball called a "swiss ball"? Not only is it fun, it's also good for your abs.

A 2014 study found that older adults who did 20-minute workouts with a stability ball 5 times per week increased strength in their core, back, and glutes.

If you suffer from chronic lower back pain, especially during basic exercises, fear not.

A 2013 study found that people who trained with a stability ball for 8 weeks put less weight on their back muscles and experienced pain relief.

If you're a fan of running, there are some solid benefits to working your abs.

A 2019 study showed that people who trained their abs for 8 weeks had better balance, endurance, and “running economy.”

How to do abs with a yoga ball?

For these movements, grab a Swiss Ball (also called a stability ball, fitness ball, or gym ball), which you can find at most gyms.

Just make sure it fits your height.

In each exercise, focus on strengthening your core, not just contracting your stomach.

Studies show that this type of movement activates more core muscles, meaning you're strengthening your pelvis, back, and abs, not just your rectus abdominis (aka your ab muscles).

Choose 3 or 4 of these exercises and add them to a cardio day or incorporate them into your strength training session. Perform 2 or 3 sets of 8 to 12 repetitions.

Abdominal exercises with yoga ball:

1. Abdominal Crunch with Stability Ball

• Let's start with the basics. Lie face down on the ball with the ball under your lower back.

• Keep your feet on the floor, hip-width apart, and your hands behind your ears.

• Engage your core, squeeze your glutes, and slowly push your upper body up, lifting your shoulders off the ball and placing your chin on your chest.

• Slowly lower your upper body back to the starting point. This is one repetition.

2. Oblique flexion on stability ball

• Start in the same position as above. Brace your body by bringing your navel towards your spine.

• Contract your glutes and slowly do abdominal crunches up and to the right.

• Lift your shoulder blades off the ball and rotate your upper body to the right. Lower back down and repeat on your left side. That's one rep.

3. Knee raises with stability ball

• Balancing on the ball with your core firmly braced, lift your right foot off the ground and bring your right knee toward your chest. Slowly replace your right foot, then repeat on the other side. This is one repetition.

• Make it easier: Do this exercise near a wall or column. You can touch it to help you keep your balance.

4. Bicycle crunch on Swiss Ball

• Take it up a notch: Engage your core and perform a crunch, simultaneously lifting your right knee toward your chest and rotating your upper body so your left elbow touches your right knee (like a bicycle crunch).

• Lower your foot and upper body at the same time, then repeat on the other side. Do both sides for one rep.

5. Stability ball flexion

• This is a balance exercise. Start in a high plank with your wrists under your shoulders, your core engaged, and the tops of your feet resting on the ball.

• Keep your hips level and use your core to bring your knees toward your chest, rolling the ball toward you. Straighten your legs to return to the starting point.

• Make it easier: Stay in the starting position and hold a high plank with your feet on the ball for 30 to 60 seconds.

6. Stability stick

• You should master the above movement before attempting this variation. Start in the same position as for the squat. Engage your core and pull your feet toward your arms.

• Keep your legs straight, lift your hips and use your core to stay balanced.

• Push the ball back up and lower your hips back to the starting point.

7. Forearm Plank Jacks with Stability Ball

• Start in a plank position with your forearms on the ball, your legs extended, your core grounded and your hips level. Your feet should be close together.

• Keeping your core tight, jump up to your feet, spreading them apart. Then, quickly jump back together and return to the starting point.

8. Stability Ball Hip Thrust

• This move gets your legs in on the action, you'll feel it in your hamstrings and glutes.

• Lie on the floor with your legs almost straight, your heels resting on the ball, your hips lifted off the floor. Let your arms rest at your sides.

• Engage your core and pull the ball towards you by bending your knees. Tighten your glutes, hamstrings and continue to keep your center of gravity tight.

• In one fluid motion, extend your legs back to the starting point.

• Make it easier: With your knees bent, lift and lower your hips off the floor, squeezing your glutes and engaging your core.

9. Pass the stability ball between hands and feet

• Prepare to feel the burn in your lower abs. Lie on your back with your legs straight and your arms extended overhead, holding the ball in your hands.

• Do ab crunches, engaging your core and lifting your shoulders, arms and legs straight at the same time.

• With your arms and legs raised, pass the ball from your hands to your feet, squeezing your thighs and feet together to hold the ball in place. Lower your hands, feet, and torso.

• Repeat the exercise, this time putting the ball back in your hands. This is one repetition.

10. Lateral wall crunch with gym ball

• You need to be near a wall for this exercise. Start with your right side on the ball, legs extended so that your feet touch the wall. This will help you keep your balance.

• Place your hands behind your ears and strengthen your core.

• Perform a side crunch by raising your left elbow and engaging your obliques. Lower yourself back to the starting point.

• After 8-12 reps, switch sides.

20 Super Effective Stability Ball Exercises

What are those big bouncy balls that take up space in the gym?

Stability balls - also called exercise balls, balance balls, Swiss Balls or fitness balls - are not only fun to use for sitting and bouncing, they are a great way to improve strength, cardio endurance and balance.

Benefits of Swiss Ball (stability ball) exercises:

By performing basic movements on an unstable surface, your muscles can get more bang for their buck.

A 2007 study showed that doing crunches on a stability ball could not only train the abs but also significantly increase muscle activity.

A 2006 study showed that stability balls are also great for getting back into shape after injury, as they can reduce muscle and spinal tension for certain movements.

A 2013 study found that stability ball exercises were effective for people with lower back pain.

And a 2014 study found that older adults could significantly improve muscle activity in their back, abs, and glutes by working with a stability ball for 20 minutes five times a week for two months.

Gym Ball: What Size is Right for Me?

To get the most out of a dynamic fitness program, be sure to choose the right size stability ball.

Most balls come in three diameters depending on the user's height, but some come in four or five diameters.

Recommended size ranges vary a bit between stability ball manufacturers, but here's a good rule of thumb: Sit on the ball and examine your hips and knees. If they're at right angles to the floor, you're good to go.

Note: Some of the moves below use a larger or smaller ball than normal. However, for most exercises, it's best to have equipment that's the right size.

How to do this workout?

Your reps and sets will depend on your fitness level. For most of these exercises, we recommend doing 3-5 sets of 10-20 reps.

After a few workouts, try increasing the number of reps to really test your strength. Ready to get started?

These movements allow you to use the stability ball well beyond the simple crunch.

1. V-shaped seat with ball

• V is for victory... for abs, of course. Lie on the floor with your ankles resting on the stability ball.

• With your arms pointing toward your feet, raise your torso so that your body forms a V with your hips on the floor.

• Hold this position for five counts (long enough to feel a strong ab surge). Slowly lower yourself back to the floor. Repeat 6 to 10 times.

2. Jogging with a ball

• Get your heart pumping and release your inner child, all at once. For this blood-pumping move, sit up straight on the ball with your abs engaged and your feet firmly planted on the floor.

• Raise your knees up and down to bounce as high as possible on the ball.

• Try bouncing for 2-5 minutes to keep your heart rate up mid-workout (or try it as a fun warm-up).

3. Hand transfer

• Work your abs with this challenging move. Lie face down on the floor with your arms and legs straight. Catch the ball overhead with both hands.

• In one movement, raise your arms and legs, transferring the ball from your hands to your feet, between your ankles to be exact.

• At this point, only your hips and buttocks should be touching the floor. Lower your arms and legs to the floor with the ball between your ankles.

• Stay strong with correct form for 6-10 repetitions.

4. Knee flexion

• Begin in a push-up position with your toes resting on the ball and your arms straight, keeping your hands on the floor under your shoulders.

• Bring your knees toward your chest until they are directly under your hips. Return your knees to a push-up position and repeat for 10 to 15 reps.

5. Hanging knee raises

• Use this move to work your hard-to-find lower abs. Place the ball in front of a weight bench or other sturdy piece of furniture.

• Lie on the ball with your shoulders and back touching the surface.

• Grasp the weight bench with your hands and keep your legs tight together. Flex your abs and bring your knees toward your chest, using your arms to stabilize yourself.

• Bring those abs out of hiding with 10 to 15 reps.

6. No skiing

• Wondering where the obliques come in? Try this Alpine-inspired move to work the sides of your abs. Sit upright on the stability ball with your feet together.

• In one movement, rotate your feet to the right and your arms to the left.

• Don't be afraid to jump into this move the more enthusiastic you are the better the workout will be. Bring your arms and legs back to center and repeat for 12 to 15 reps, alternating sides.

7. Side squat

• Finish your ab routine with a little stretch. Stand with your legs shoulder-width apart and grab the ball above your head with both hands.

• Keeping your back straight and abs engaged, bend over and bring the ball to the outside of your left foot.

• Lift the ball again and repeat on the right side. Stay strong and flexible for 10 to 15 repetitions.

8. Head flexion with ball

• For this exercise, perform a traditional squat while holding the stability ball with your arms extended overhead.

Adding weight while keeping the torso upright works the shoulders and deltoid muscles.

• Do 10-15 reps of this bad boy.

9. Wall squat

• Work your quads with this powerful move. Stand about 3 feet from a wall with your feet shoulder-width apart and your back to the wall.

• Place the ball between your lower back and the wall. Slowly squat down until your legs form a 90-degree angle at the knees.

• Use the ball to support your back by rolling from your lower back to your shoulder blades. Slowly return to standing. Repeat for 10 to 15 repetitions.

10. Standing ball pinch

If you're easily embarrassed, try this move at home. It may look fun, but it seriously works your hips, lower back, and inner thighs.

• Stand up straight and place the ball between your legs, so that the center is about level with your knees; it should not touch the floor.

• Squat down until your knees are at a 90-degree angle, squeezing the ball for balance. Hold the position for as long as possible, working up to 30-45 seconds per set.

• For this move, consider using a ball that isn't a perfect fit. A larger ball makes this move more challenging, while a smaller ball is a little easier on your thighs.

Tip: If you are a beginner, you can also use a chair or wall to help you keep your balance.

11. Hamstring curls

• Lie on the floor with your arms straight perpendicular to your torso and your calves and heels on the ball. Engaging your glutes and abs, lift your hips off the floor.

• Use your outstretched arms to steady yourself - you'll feel a little wobbly, but that's okay.

• Exhale and slowly bring your knees toward your hips, so that your feet are flat on the ball. Pause for a few seconds in this position, then inhale as you straighten your legs.

• Keep your hips lifted throughout the exercise to get the most glute benefits. Aim for 10 to 12 reps of this move for the entire body.

12. Squatting and reaching

• Get the blood flowing with a slow, steady squat. Plus, it works your arms and abs in addition to your legs.

• Hold the ball with your arms straight so that it is about level with your face. Squat down, bringing the ball to your left side, just above your left foot.

• Hold this position for three slow breaths, then release your torso and return to standing before repeating the exercise on the other side.

• For best results, keep your butt on the floor in squats and hold your arms straight in front of your torso.

• Try to do 10 to 15 repetitions of this twisting movement to get your arms, core and legs in top shape.

13. Ball lunge

• Ready for the big league of balance? From a standing position, place the ball behind you and place one foot on top of the ball.

• Step your other foot out about 6 inches and bend both knees into a deep lunge.

• Make sure the knee of the front foot does not extend past the toes. This advanced move tests stability and strength.

• Aim for 8-10 reps on each side, or as many as you can do with good form.

Tip: A chair or railing can provide extra support.

14. Reverse extension

• Last but not least in this sequence, it's time to work the glutes. Start by placing your chest on the ball, fingertips and toes on the floor.

• Roll forward so that your hands are under your shoulders and your hips are directly touching the ball.

• With your feet together and core engaged, lift your legs off the floor until they are in line with your torso. Hold this position for a count, then repeat.

• Try to do 12 to 15 repetitions before returning to the floor.

15. Balance pumps

These aren’t your mom’s push-ups! Take it to the next level with a stability ball for this basic bodyweight move.

• Lie face down on the ball with your hands and feet touching the floor and your stomach on the ball. Walk your hands out until your shins are resting on the ball and your torso is in a push-up position.

• Lower your torso toward the floor until your arms are parallel to the floor. Return to the "standing" push-up position and continue for 8 to 10 repetitions or more, if you can hang.

16. Standing plank

• Increase the intensity of a standard plank with this move. Using a wobbly stability ball allows you to work your shoulders and arms even more intensely.

• With one leg extended behind you, place your elbows and forearms on the ball. Step the other leg back so that your feet are together.

• Hold the position for as long as possible, working up to 30 seconds per set.

Tip: For a really tough challenge, try this move with your arms straight.

17. Roulade

• This multitasking move works your arms and core! Kneel behind the ball with your palms facing up.

• Slowly use your hands to push the ball forward until your triceps are resting on the ball.

• Your legs will be almost completely straight, with your knees on the floor. Remember: A tight core will keep your body moving straight ahead.

• Focus on maintaining correct form for 10 consecutive repetitions.

Tip: Feeling pressure on your knees? Place a towel or yoga mat under your knees to give them a little boost.

18. Back extension

• You can do it - put your back to work! Start by placing your stomach and hips on the ball, legs straight back, toes resting on the floor.

• Hold the ball with your hands for balance. Raise your chest high, as in the cobra or downward dog pose in yoga.

• Bring your hands to the back of your head. Hold this position for one or two counts, then return to a relaxed position. Repeat for 12 to 15 repetitions.

Tip: If this position is difficult to maintain due to slippery shoes, try placing your feet against a wall.

19. Triceps Curls

• Strengthen your triceps with this adapted exercise. Sit on the ball with your legs at a 90-degree angle and your feet hip-width apart.

• Place your hands on either side of your hips and slowly move your hips forward until they are a few inches in front of the ball.

• At this point, your heels are on the floor and your hands are on the ball to support the rest of your body.

• Use your triceps to lower your arms a few inches, then return to the starting position. Keep your back straight and your abs engaged for 10 to 15 repetitions.

20. Pike

Have you ever done it? This highly advanced move will make even fitness enthusiasts sweat.

• Start in a push-up position (as in step 15), but with your toes on the ball instead of your shins.

• With your legs straight, use your abs to bring your toes toward your chest.

• When this movement is performed correctly, your torso is in a push-up position, your back is straight (no arching or sagging), and your legs are angled toward the ball.

• This move is not for the faint of heart, so aim for 5-8 reps.

Whether at home, in the office or at the gym, the training options with Swiss balls or stability balls or gym balls are virtually unlimited, not to mention they are very practical.

Because of the added challenge they provide, even the most basic moves like squats, push-ups, and planks will leave you feeling stronger, a little wobbly, and very satisfied.

We have spent a lot of time to bring you the most comprehensive article about what ab exercises to do with a swiss ball, we hope you enjoyed learning about it.

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