Welcome, visitor! [ Login

Stability Ball Exercise Guide for Tight Abs and Core Strength

Bodybuilding January 28, 2016

fitness ball

Fitness balls or stability balls are a common fitness accessory found in virtually all gyms. They are also widely used in the home and have become a key component of many fitness workouts including circuit training and gentler Pilates and yoga classes.

Available in three sizes, 55cm, 65cm and 75cm, they can be used for a wide variety of strengthening exercises. This article looks at the basic abdominal exercises that can be performed on a fitness ball plus other ways to get the most out of this low-cost piece of fitness equipment.

Workout on a Swiss Ball

Before using a stability ball for the first time, make sure the size is correct. Sit on a ball with the knees at a right angle; if the feet don’t touch the floor the ball is too big. If unsure of what size gym ball to buy, visit a fitness equipment retailer or pop into a local gym first.

The fitness ball itself is unstable so the body’s muscles have to work hard to maintain balance; for that reason, it is advisable to wear training shoes when using the ball, unless an experienced user.

Ball Strength Training for

Exercise balls are great for toning abs. The exercises should be performed slowly with deep breaths, holding each move for three to five breaths if possible for maximum benefit.

  • Basic stomach crunch – Sit on the ball with legs flat on the floor, hip-width apart. Place the arms either side of the head with elbows out. Lean gently backwards until the feel taught and hold for three breaths.
  • Advanced stomach crunch – Lay on the ball with the lower back well supported. Lift the torso up to tighten the abs taking care not to lose if the ball becomes unstable. Raise one leg off the ground and hold it straight ahead to make the exercise even harder.
  • Side twist crunch – From the advanced starting position above, twist to one side with each abdominal lift. If this becomes easy, try to raise the opposite leg off the ground and touch the knee to the elbow.

on a Fitness Ball

Try these once well practiced on the more basic stomach crunches:

  • Raised ball crunch – Lay down on the floor and grip the ball between the calves. Raise the ball into the air with straight legs then perform the basic and advanced stomach crunches above (see picture below). If this is too hard, practice simply lifting the ball with straight legs first, keeping the back on the floor.
  • Plank – The plank position demands incredible abdominal strength to hold the body flat without sagging using just the legs and arms. Lay front down on the fitness ball with the hips and stomach on the ball for support, lift the legs straight and hold the torso straight using the arms.
  • Advanced plank – Make the basic plank exercise harder by walking the hands forward until only the ankles are supported by the ball.
  • Angled press-ups – Tighten abs using the ball as a foot support. Lay front down on the floor and lift the feet until they rest on the ball behind. Push up with the hands until the body is straight, hold for a few breaths then release. This exercise can also be performed using the ball to support the hands and the feet on the floor but the ball must be perfectly stable during the push-up stage.

Tighten Abs with an Exercise Ball

Used regularly, exercise balls help to tighten abs and strengthen stability just by forcing muscles to work harder to stop the ball moving around. Just ensure the right size of stability ball is used for maximum benefit.

steroids quotes

Related posts

  • peptides in bodybuilding

    Peptides In Bodybuilding

    by on June 24, 2016 - 2 Comments

    Peptides are referred to a family of substances whose molecules are built from the remnants of α-amino acids, connected in a chain by peptide bonds. Speaking of the peptides, it is necessary to represent natural or synthetic compounds consisting of hundreds and thousands of monomeric units – amino acids. This class of drugs is very […]

  • 5x5 training

    5x5 Training For Size and Strength

    by on December 11, 2015 - 0 Comments

    5×5 training has been in around in various forms for the best part of a century. It allows for trainees to progress in both size and strength at the same time. It can also be adapted to cater for those of all levels of training experience from the weight-training novice all the way up to […]

  • romanian deadlift

    Romanian Deadlift Variants for Hamstring Flexibility and Strength

    by on November 20, 2015 - 0 Comments

    According to weightlifting lore, the Romanian deadlift was named when American powerlifters spotted Nicu Vlad, a champion Romanian weightlifter, performing the exercise prior to winning an Olympic medal. The movement deals primarily with hip extension, and is one of the best known and most effective exercises for the hamstrings and glutes, increasing strength and flexibility. […]

  • insulin bodybuilding

    Insulin After Steroids Cycle

    by on June 29, 2016 - 0 Comments

    It is not a secret that insulin for sale is popular and relevant in the world of bodybuilding, so its use is due to a real effect by increasing athlete’s muscle mass. The drug is used in the form of a regular cycle and can be placed either as separate injections or combined with steroids […]

  • prohormones


    by on June 1, 2016 - 0 Comments

    Because steroids are illegal in the United States, people in the bodybuilding world are always looking for ways to get similar results without the legalities involved. That is how the popularity of prohormones was born. They are considered dietary supplements. After they started gaining popularity, however, the purchase of prohormones has become illegal in the […]

Steroids Categories