Try These Ab Workouts You Can Do Using A Yoga Ball
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Trying to strengthen your abs can be a tireless feat. Whether you're looking for washboard abs or just want a stronger core, ab workouts don't produce results without patience and consistency. Having a six pack isn't always the goal of exercising your core. According to Mayo Clinic, strong core muscles give you better balance and stability, which is important for daily activities. It also improves your running form and posture, which is beneficial for people who work at home or have a job that involves sitting a lot.
While VeryWell Fit confirms that it's a myth that exercise equipment is needed to obtain the abs that you want, an exercise ball can add a little assistance for those who need it. Using a yoga ball during a workout can help you with flexibility and posture, and it also supports your back, preventing you from getting a spinal injury (via Spine Health.)
Abdominal Crunch
If you've been wanting to get rid of excess lower belly fat, try an abdominal crunch (via TODAY.) With your arms crossed and your back straight, sit on the ball and plant your feet apart with your knees bent at a 90-degree angle. Let your back rest gently on the stability ball and let your muscles tighten up. Hold for a few seconds and then move your shoulders and chest upwards toward the ceiling. Repeat up to five times.
Plank
Doing a plank with the stability ball will help to strengthen your lower back and increase stability in your core, says Get Healthy U. Place the yoga ball under your shins and make sure that your hands are under your shoulders. Inhale and exhale out, ensuring that your body is remaining tight. Keep your body straight, trying your best not to sag toward the floor. Hold the pose for at least 30 seconds. For more of a challenge, lift your leg up and hold, alternating every 30 seconds.
Knee Tuck
A variation of the plank, this exercise works out your abdominals, shoulders, and chest, effectively strengthening your core, according to Verywell Fit. Get on the ground, placing your hands under your shoulders and your knees under your thighs with the ball behind you. Once you've ensured that your body is perfectly straight — like in the Bharmanasana pose — place your leg one at a time on the ball. Inhale and dig your legs into the ball and bring it close to your chest, hold the pose for a few seconds, then exhale and roll away.
Mountain Climbers
Mountain climbers are an excellent core workout. Not only do they engage the abs, but they include cardio, reports PopSugar. Doing mountain climbers with a yoga ball heightens the workout, creating more of a challenge. Starting out with a high plank, put your hands on top of the ball as you stand on your toes. Move your right leg up and bring it towards your chest. Go back to the plank position and do the same thing with your left leg.
Squat
According to Medical News Today, squats can strengthen the knees and lower back, as well as help you to burn fat. However simple they may look, they can often be difficult, creating damage if you have trouble using the proper squat form. A stability ball plank can help you with your form, preventing any injury (via Daily Burn.) Put the ball against the wall and lean your lower back on it slowly. Place your feet apart and bend your knees to form a right angle. Moving downwards as you inhale, roll the ball down. Exhale as you move upwards.
Supine Suitcase Pass
According to Ace Fitness, the supine suitcase pass targets your core, or more specifically, your abs. The workout mirrors V-Ups, which work out your upper and lower abs (via Women's Health.) With the suitcase pass exercise, lay with your back on the ground, holding the ball above your head with your arms straight. Pressing your hips together, bring your legs up, keeping them straight throughout the exercise. Take the ball with your feet and bring your legs and arms down at the same time, not allowing your legs to touch the ground.
Bridge
The bridge exercise strengthens your glutes and hamstrings, in addition to providing pain relief to your knees and back and fixing your posture, says MBG. With a yoga ball, you can strengthen several muscles, all while improving your core. To do this exercise, Mayo Clinic suggests lying back and placing your legs on top of the ball, ensuring that your thighs are not resting on the ball. Raise your hips up to form a straight line with your legs. Inhale and hold for three seconds.
Knee Drives
Knee drives are similar to high knees, except that on a yoga ball, you can choose to move both knees forward at the same time. High knees improve coordination and strength in your glutes, hips, and core according to Healthline. Bend your knees and your arms in front of your chest once your back is on the yoga ball (via Gym Beam.) Inhale, and then lift a leg to reach your hands above as you exhale. Do this for 30 seconds, with 30 seconds of rest.
Windshield Wipers
If you're looking to tone and strengthen your obliques and the sides of your core, then Bustle suggests trying windshield wipers. The exercise strengthens your lower back and hips and improves core stability. To do the workout, Muscle and Fitness instructs you to place the ball between your feet and raise your legs. Lie on your back and stretch your arms out with your palms down on the floor. With your back and arms staying flat on the ground, squeeze the ball tightly and move your legs down towards the floor, as far as you can go.
Oblique Crunch
Another exercise to slim and strengthen your core. The oblique crunch, also known as a side crunch, tones your abs and lower back while getting your heart racing, says MasterClass. Lying on your back, place the yoga ball under your legs (via SELF.) Stretch your elbows out and place your hands behind your head. Move upwards in a crunch motion, then rotate your torso to the left. Turn back towards the center and lower your body to the ground. Repeat eight times on each side.
Pike
According to Verywell Fit, this full-body exercise strengthens your shoulders and arms, improving your balance. Starting out with a plank, place the exercise ball under your thighs, ensuring that your toes are touching the ground. Hold the position until your core is engaged and you feel stable. Move forward with your hands until the ball is below your knees. Inhale, and as you exhale, move your hips up to form a triangle, ensuring your arms and legs are straight. The ball should be underneath your ankles. Inhale, hold, exhale, and return back to the plank.
The best stability ball on the market
The BalanceFrom Exercise Ball is an excellent stability ball for anyone. The ball comes in five different sizes, making it accessible for various height ranges. It's slip resistant, so you can work up a sweat without worrying about losing your balance. It also holds up to 2,000 lbs and is made with a thick, durable material, ensuring that it won't burst under the pressure of your weight. The ball has a 4.8 rating on Walmart.com, with customers praising the ball's soft texture and durability.
The best yoga ball for beginners
The GoFit ProBall Stability Ball is an ideal ball for beginners. It comes in three sizes and has illustrations around the circumference of it, detailing exercise routines. It also comes with a DVD that will help you with workouts, a training manual, ball plugs, and a measuring tape. Verywell Fit praises the ball for its comfort and ease of use. Customers on Amazon agree, giving the stability ball a 4.5 rating thanks to its high quality.
Try a stability ball for working out and chilling out
The Therabrand Exercise and Stability Ball can be used for both exercises and sitting for long periods of time. The burst-proof ball comes in four sizes and has a thick wall, which helps with durability. It's easy to clean and very supportive, helping to prevent spine and lower back pain. It combines a slightly slippery and sticky texture that will help you to maintain a grip while also being able to move with ease. It also comes with an exercise poster to walk you through your workouts.