Free Abdominal Exercises Using The Gym Ball

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By Amy Eisinger and Hilary I. Lebow — Updated on October 4, 2019

We love finding new ways to work your core. The powerhouse muscle group provides stability and strength for everything from lifting heavier weights to dance cardio, so giving it some extra TLC is never a bad idea.

Plus, who doesn’t like working out on a big, bouncy ball? Not only is it’s fun, it’s good for your abs, too. 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.

Woman Doing Ab Exercise With Swiss Ball In The Gym

Seong GK, et al. (2014). The effect of trunk stabilization exercises with a Swiss ball on core muscle activation in the elderly. DOI: 10.1589/jpts.26.1473

And if you’re someone who struggles with chronic low back pain, especially during core exercises, fear not. A 2013 study found that peeps who worked out with a stability ball for 8 weeks put less weight on their back muscles and experienced pain relief.

Chung S, et al. (2013). Effects of stabilization exercise using a ball on mutifidus cross-sectional area in patients with chronic low back pain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772599/

Build A Stronger Body With A Stability Ball!

If you’re into running, there are solid benefits for working out your abs. A 2019 study showed that folks who trained their core for 8 weeks had better balance, core endurance, and “running economy, ” which is fancy talk for how much energy you expend while booking it.

For these moves, grab a yoga ball (also called a stability, fitness, or Swiss ball), which can be found in most gyms. Just make sure it’s the right size for your height.

In each exercise, focus on bracing your core — not just sucking in your belly. Studies show this type of movement can activate more of your core muscles, meaning you build strength in your pelvis, back, and abdomen, not just in your rectus abdominis (aka your six-pack muscles).

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Koh HW, et al. (2014). Comparison of the effects of hollowing and bracing exercises on cross-sectional areas of abdominal muscles in middle-aged women. DOI: 10.1589/jpts.26.295

Pick 3–4 of these exercises and add ‘em onto a cardio day or integrate them into your strength workout. Complete 2–3 sets of 8–12 reps.

Let’s start with the basics. Lie faceup on the ball, with the ball under your low back. Keep your feet on the floor, hip-width apart, and hands behind your ears.

Of The Best Stability Ball Exercises

Brace your core, tighten glutes, and slowly crunch upper body upward, raising shoulders off the ball and tucking your chin to chest. Slowly lower upper body down to return to start. That’s 1 rep.

Start in the same position as above. Brace your core by pulling navel toward spine. Tighten glutes and slowly crunch up and to the right. Lift shoulder blades off the ball and rotate upper body to the right. Lower back down and repeat on the left side. That’s 1 rep.

Balancing on the ball with your core braced, lift right foot off the ground and bring right knee toward chest. Slowly replace the right foot, then repeat on other side. That’s 1 rep.

Set Of Four Vector Illustration Of Woman Using Colorful Gym Ball For Core Strengthening Exercises..., Stock Vector, Vector And Low Budget Royalty Free Image. Pic. Esy 027321800

Step things up a notch: Brace your core and crunch up, simultaneously raising right knee toward chest and rotating upper body to touch left elbow to right knee (like a bicycle crunch). Lower foot and upper body at the same time, then repeat on other side. Hit both sides for 1 rep.

This one’s a balancing act. Start in a high plank, with wrists under shoulders, core engaged, and top of feet resting on the ball. Keep hips level and use core to pull knees toward chest, rolling the ball toward you. Straighten legs to return to start.

You’ll want to master the move above before attempting this variation. Start in the same position as the tuck. Engage your core and pull feet toward arms. Keep legs straight, hiking hips high, and use your core to stay balanced. Push the ball away and lower your hips to return to start.

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Start in a forearm plank with forearms on ball, legs extended, core braced, and hips level. Feet should be close together. Keeping core tight, jump your feet wide. Now jump them back together quickly to return to start.

This move allows your legs to get into the action — you’ll feel it in your hamstrings and glutes. Lie faceup on floor with legs nearly straight, heels resting on ball, hips lifted off floor. Allow arms to rest at sides.

Engage your core and pull the ball toward you by bending knees. Squeeze glutes, hamstrings, and continue to keep core tight. In one fluid movement, extend legs to return to start.

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Get ready to feel the burn in those lower abs. Lie faceup with legs extended and arms stretched overhead, holding ball between hands. Crunch up, engaging core and lifting shoulders, arms, and straight legs all at once.

With arms and legs lifted, pass the ball from hands to feet, squeezing your thighs and feet together to hold the ball in place. Lower hands, feet, and torso. Repeat, this time passing ball back to hands. That’s 1 rep.

You’ll need to be next to a wall for this exercise. Start with your right side on the ball, legs extended so feet touch the wall. This will help with balance. Place hands behind ears and brace core.If you’re working out at home right now and looking for ways to mix up your routine, consider adding an exercise ball into the mix. (If you don’t have one, they’re a little easier to come by online than a set of dumbbells.) Often underestimated, exercise balls are an extremely versatile piece of equipment that can come in handy for many types of workouts, especially for abs.

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“A stability or exercise ball is a great piece of equipment you can use to create a dynamic workout virtually anywhere, ” says Lindsey Clayton, senior instructor at Barry’s in New York City and cofounder of the Brave Body Project. “Because of the ball’s soft, bouncy quality, when you exercise with it, it will challenge you to maintain proper alignment, stability, and strength when performing movements. It’s like taking your basic abs moves and kicking it up a notch.”

It makes sense that you’d want to up the intensity of your core workouts, since targeting all those muscles helps maintain your position on the bike and power you up hills.

That’s why Clayton came up with this six-move exercise ball workout that’ll work your abs and incorporates just an exercise ball, so you can reap all of its unique benefits and switch up your regular routine to build a strong core—no gym required.

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How to use this list: The exercises below are all demonstrated by Clayton herself so you can learn the proper form. Perform as many reps as possible of each for 1 minute before moving on to the next. Rest for one minute between rounds. Compete 3 rounds.

Stand with feet shoulder-width apart and hold exercise ball overhead. Send hips back and bend knees to lower down as far as possible while keeping your chest lifted and core engaged. Press through heels and continue to engage core and glutes to return back to the starting position. Complete as many reps as you can for 1 minute.

With the exercise ball in front of you, start in plank position with your elbows resting on top of the ball and core engaged so your body forms a straight line from head to heels. Draw right knee in toward chest, then return to starting position. Bring left knee in toward chest, then return to starting position. Continue to alternate legs as fast as possible for 1 minute.

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Start in a high plank position with shoulders over wrists, but instead of placing your feet on the floor, rest your shins on an exercise ball. Bend your left elbow to your left forearm to the floor. Lower your right forearm to the floor. Extend your right arm, then your left arm back to starting position. Continue to repeat, alternating which arm you start with each time, for 1 minute.

Start in a high plank position with shoulders over wrists, but instead of placing your feet on the floor, rest your shins on an exercise ball. Engage your core to lift hips straight up as you roll the ball forward to your toes. Return to starting position. Complete as many reps as you can for 1 minute.

Start by sitting on the exercise ball with your feet flat on the floor. Lean back while walking yourself out along the ball until your shoulders, upper back, and lower back touch the ball. Place fingertips behind ears. Engage core and keep chin lifted as you perform as many sit-ups as you can for 1 minute.

Exercise Ball Workouts

Lie faceup on a mat, holding the exercise ball overhead, legs straight out in front of you. Engage core to lift head, neck, and shoulders off the mat as you bring the ball over your chest, draw your legs toward hands. Pass the ball from hands to feet at the top of the move. Lower