Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.
Sitting on an exercise ball, walk your feet in front of you, rolling the ball up your back until your torso is resting on it, knees bent and feet flat on the floor. Reaching your arms toward your knees, pull your navel in toward your spine and lift your head, neck and shoulders [A]. Inhale and extend your right arm overhead [B]. Exhale and lift your left arm overhead as you lower your right arm to your side. Switch arms 10 times, then rest. (This is one set.) Work up to 3 sets.
Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.
Lie face up on the floor, feet together on an exercise ball, knees bent. Contract your abs, pulling your navel toward your spine and lifting your hips until your upper body forms a straight line from shoulders to hips [A]. Using your abs to maintain the position, draw your right knee in toward your chest [B]. Hold for three breaths, lower and switch to your left knee. Work up to 3 times with each knee.
Setup for the exercise ball hip roll by placing a mat on the floor and placing the exercise ball at one end. Lay down on your back on the mat and put your legs over the top of the exercise ball. Your calves should be on top of the ball. For stability, put your arms out flat on the floor with your palms facing down. This is the start position for the exercise. Using your core muscles, roll the exercise ball over to the left as far as possible. Repeat this movement for the right side. This is one rep, repeat for desired reps.
The further you move the ball the harder you core has to work. Move the ball as far as possible for the best results.
Setup your the weighted exercise ball sit up by getting a exercise ball and something to rest your feet against. This could be a wall, or as shown in the video a flat bench placed at 90 degrees. Get the desired wight plate and sit on the exercise ball. Place your feet under, or up against, your support. Hold the weight above your head. Keep it close to your head. Slowly lower yourself down until your shoulder blades start to touch the exercise ball. Pause, then raise yourself back to the starting position. Repeat for desired reps.
Keep the weight in place throughout the exercise, don't move it forward/back.
The exercise ball crunch is a great all round ab exercise. Lower back support makes it ideal for those with lower back problems/injuries. Sit on the exercise ball with your feet flat on the floor wider than shoulder with apart. Step forward with your feet allowing the exercise ball to roll back to your lower back. Touch the side of your head with the tips of your fingers. This is the start position. Crunching your abs, pull your torso up so your elbows are aiming for your knees. Squeeze the abs tight and pause, lower back to the start position. Repeat for desired reps.
The longer you hold the crunch the harder your ab muscles have to work. Increase the effectiveness of this exercise by holding the crunch for a slow count of 2.
The exercise ball leg tuck hits the lower abs. Grab a exercise ball and set it down on the floor. About a body length front the ball, position yourself with your palms on the floor as if you were going to do a push up. Point your toes and pit put your lower legs across the top of the exercise ball. Straighten your body. This is the starting position. Keeping your body dead straight, pull your knees up towards your chest. Extend your legs back to starting position. Repeat for desired reps.
Increase the difficulty of this exercise by only letting the tips of your toes touch the exercise ball. This makes stability harder, increasing the work needed for your core.
