If you want to build toned and ripped abs using a stability ball, this article will show you the most effective stability ball ab exercises you can ever do.
Having a stability ball is a big plus for people who workout at home. You can use it to train the core and the entire body.
Most stability ball ab exercises are more effective than regular ab exercises. In fact, research shows that ball crunches are twice as effective as regular crunches.
If you’ve only been doing crunches or you’re bored with your current ab workout – here are 15 other stability ball ab exercises that will give you toned and ripped abs.
The Best Stability Ball Ab Exercises
1. Stability Ball Ab Rollout
The stability ball ab rollout mainly targets the rectus abdominis and it also activates the internal obliques.
How to perform
Kneel on a mat or a comfortable surface, and place the ball in front of you.
Keep the thighs, hips, and torso aligned in a straight line and the elbows slightly bent.
Lean forward and place your fist on the ball then roll forward as far as possible. Then slowly roll back to starting position while keeping the arms straight.
Repeat the movement and avoid arching your back.
You can make the exercise easier by placing the ball on a surface higher than the one you’re kneeling on.
To make the exercise more challenging, kneel on an elevated surface and keep the ball on the floor.
2. Stability Ball Crunch
As I mentioned earlier, this exercise is more effective than floor crunches because it has a bigger range of motion.
How to perform
Place your middle back on the top of the stability ball, keep the knees bent at a 90-degree angle and then place hands behind your head.
Slowly extend your back until the stomach sticks out. Now crunch up while tightening the ab muscles. Hold the crunch for 2 seconds then return to starting position and repeat.
Always make sure you’re in a comfortable position before you start executing this exercise.
3. Stability Ball V-Up and Pass
This exercise is obviously more challenging than regular V-ups and will build core stability. Stability ball V-ups and pass activate the upper abs and lower abs.
How to perform
Lie flat on your back, and hold the stability ball overhead with both arms. Keep the legs straight and shoulder width apart.
Tighten the core and lift the arms and feet off the floor at the same time. Place the ball between the ankles and lower the arms and feet.
Now, lift the legs and arms off the floor and grab the ball with both hands then repeat the movement.
Perform each rep slowly for maximum activation.
4. Stability Ball Jackknife
The jackknife activates the rectus abdominis (six pack abs) and when performed sideways it activates the obliques.
How to perform
Start in the push-up position and place your shins on the top of the stability ball – the legs, hips, and torso should be aligned in a straight line.
Bend the hips and knees such that the shins will roll over the ball. Pull the knees in until the heels almost touch the thighs.
Slowly straighten the knees and hips to return to starting position and repeat.
Keep the arms straight throughout and avoid arching the back.
5. Feet-elevated Stability Ball Crunch
In this crunch variation, you perform the exercise on the floor but with your feet placed on the ball.
How to perform
Lie flat on your back and place your arms across your chest. Bend your hips and knees at a 90-degree angle and place the stability all under your calves.
Lift your shoulders up and crunch as you engage the ab muscles. Then slowly lower your head and shoulders to starting position and repeat.
Look up throughout the set to avoid straining the neck.
6. Stability Ball Side Crunch
The side crunches target the oblique muscles.
How to perform
Lie sideways on the ball, with your hips and lower obliques resting on the ball. Keep the feet wide apart and arm behind your head or across the chest.
Flex your hips and raise your upper body, squeeze at the top, and then return to starting position.
Do the same number of reps for each side.
7. Stability Ball Elbow Circle
The elbow circles activate the abs, obliques and the lower back.
How to perform
Get on your knees and place your elbows on top of the ball.
Lift the knees off the floor, tighten the abs and glutes, and then hold the body in a straight line.
Slowly make small circles with your elbows on the ball.
Avoid making huge circles because that will activate other muscles and engage the abs less.
Make the same number of circles clockwise and anticlockwise.
8. Stability Ball Walk to Plank
Performing this exercise will build arm strength. It activates the abs, triceps, and shoulders.
How to perform
Start in the push-up position with the stability ball under your thighs.
Keep the abs and glutes tight to prevent the hips from sinking.
Walk your hands forward as the ball rolls down your thighs. Walk out until the ball rolls to the toes.
Walk backward to starting position and repeat several times.
9. Stability Ball Pike
This is a killer ab exercise and a harder variation of the stability ball jackknife. This exercise activates upper abs, lower abs, and the obliques.
How to perform
Start in the push-up position and place the ball under your shins.
Keep the arms straight and slide your feet forward by lifting your butt up. Slide the feet forward until the toes rest on the ball and the butt is up. Keep the feet straight throughout.
Slowly lower the hips, as you slide back to starting position.
10. Stability Ball Windshield Wipers
The windshield wipers are an effective oblique exercise. Adding a stability ball to this exercise will make it more rewarding and challenging.
How to perform
Lie flat on your back and place the ball between your ankles. Keep the arms spread sideways on the floor.
Flex the hips and lower the legs to the left side, then slowly raise them and bring them to the right side.
Keep swinging them from left to right but at a controlled motion.
11. Stability Ball Plank
This plank variation is more challenging that the classic one because the feet are elevated. The plank strengthens the rectus abdominis and the transverse abdominis (inner ab muscles)
How to perform
Get in the push-up position and place your toes on the ball.
Keep the arms straight, align the body in a straight line, tighten the glutes and abs and then hold that position.
Hold that position for as long as you can.
Note that this exercise can be performed with the forearms resting on the floor.
If these variations are too challenging for you – perform the plank with your forearms placed on the ball and feet on the floor.
12. Stability Ball Side Plank
The side plank is a great isometric core exercise, it targets the oblique muscles.
How to perform
Place one elbow on the stability ball and face sideways.
Rest one foot on top of the other and keep the body aligned in a straight line.
Hold that position for a minute then turn the other side and hold for the same period.
You can make this exercise challenging by placing your feet on the ball and resting the arm on the floor.
13. Stability Ball Seated Twists
The seated twists mainly target the oblique muscles.
How to perform
Start in a seated position with the torso upright and the knees slightly bent.
Hold the ball with both arms over your knees and keep the arms fully extended.
Tighten the ab muscles then twist the ball to one side as far as possible, and then twist it to the other side.
Continue swinging the ball from one side to the other and keep the abs tight throughout.
14. Stability Ball Lying Hip Thrust
The lying hip thrust is a great exercise for activating the lower abs. Doing it with a ball will make them more rewarding.
How to perform
Lie flat on your back, place the ball between your ankles and rest both hands on the floor.
Use your arms and abs to push the hips and lower back off the floor.
Squeeze at the top then slowly lower the butt to starting position and repeat.
15. Stability Ball High Knees
This is a great exercise for activating the abs while standing.
How to perform
Stand upright and hold the ball your head with both arms.
Lift one knee up to waist level as you lower the ball at the same time to touch the knee.
Raise the ball and lower the knee to complete the rep. Repeat the movement with the other leg and keep alternating.
Final word
These exercises will give you ripped abs if you do them consistently. Pick the exercises on your strength level and add them to your routine.
Note that some of these exercises can be performed without a stability ball, so don’t let not having a ball be an excuse not to train your abs.
Any other ab exercises you do with a stability ball?
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