Abdominal Ball Exercises 

Here are a few tips to consider before starting abdominal exercises:  

1. Tighten your stomach muscles by "drawing in" your belly button to your spine - this helps stabilize your hips, pelvis and lower back as well as strengthening your deepest abdominal muscle (transverse abdominous).
2. Avoid lifting with your neck muscles - make sure to keep your chin tucked in a neutral position with a space between your chin and chest.
3. Avoid flexion exercises if you have been diagnosed with osteoporosis. A standard abdominal crunch is an example of a flexion exercise that can be harmful on your lower back if you have osteoporosis. Please contact your doctor first before starting any abdominal exercise program.
4. If you can't do an exercise with proper form, wait until you are stronger and start with easier exercises. You can easily injure your lower back or neck if you try to perform exercises that are too advanced. Start with the exercises you can do with good form.
5. Discontinue any exercise that increases your pain. If any abdominal exercise increases pain in your lower back, abdomen, pelvis or hips, discontinue the exercise and consult your doctor or medical professional.
6. Remember to exercise your abdominal muscles like you would any other muscle - about three to four times per week.  There is no need to do 100 sit-ups everyday!  Choose about five of the exercises below or rotate them into your routine. 

Exercise
Stability Ball Crunch 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 5. Return to start position. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. comments: Target Muscles: Rectus Abdominals	Sets  Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Alternating Crunch 1) Sit in upright position on flexaball with feet flat on floor. 2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor. 3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up and rotate your shoulders to the left. 5) Return to start position and repeat to the other side. 6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. comments: Target Muscles: Oblique abdominal muscles. These are important to help flatten your stomach!	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Reverse Curl 1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor. 2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench. 3) Return to start position. 4) Remember keep legs from swinging to prevent momentum throughout the exercise. comments: Target Muscles: Lower abdominal muscles	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Lower Abs In and Out Sit in a seated position and place a stability ball between your legs. Straighten your legs and then bring your knees to your chest and lift the ball off the floor. Return to the starting position. Trainer's comments: Target Muscles: Lower abdominal muscles	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Lumbar Roll Start Position: Lie on your back and place a stability ball under your calves and knees. Let your legs fall to one side while maintaining contact with the ball. Return to the starting position and repeat to the other side. comments: Target Muscles: Oblique Abdominals	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Squeeze, Twist and Crunch 1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder. Return to start position and repeat with the other shoulder. comments: Target Muscles: Lower Abdominals and Oblique Abdominals	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
1-Arm Rollout on the ball 1. Start by kneeling on the ground and placing one arm on top of the ball. 2. Keeping your abs tight and body parallel roll the ball forward letting your body roll forward with it. 3. Reach a point where it is hard to maintain stability and then using just your arm bring the ball in towards your body. 4. This is a great ab exercise but remember to keep your hips parallel with your body the entire time and just use your arm to move the ball forward and backwards. comments: Target Muslces: Rectus Abdominals	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Two Leg Pike Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll your knees in towards your chest. Return to the starting position and repeat. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Lateral Flexion on ball 1. Start by laying across a stability ball so that the ball is placed under your hip. 2. Laterally flex your body and raise your upper body up towards the ceiling. Keep your body parallel the entire time. 3. Repeat for the prescribed repetitions and then repeat with the other side. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Elbow Bridge Starting Position: Place forearms and elbows on the ball and form a plank or bridge position. Hold for the prescribed number of seconds. You should feel your abdominals working during this exercise. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
1-Arm Raise Level 1 on Ball 1. Start by placing your feet on top of the ball and holding a plank position with your hands on the ground. 2. Once your body is stabilized in this plank position slowly raise one arm off the ground. 3. Bring the arm forward and then return to the ground. 4. Repeat with the other arm. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
1-Arm Raise Level 2 on Ball 1. Start by placing your feet on top of the ball and holding a plank position with your hands on the ground. 2. Once your body is stabilized in this plank position slowly raise one arm off the ground. 3. Bring the arm forward and then backwards to your hip. 4. Return to the start position and repeat with the other arm. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Alternate Arm Swings on Ball 1. Starting Position: Lie supine on stability ball. Take a dumbbell in each hand and start with arms extended straight up towards ceiling. 2. Simultaneously keeping arms straight extend one arm back and the other arm forward. 3. When your arms are parallel to the floor return to the starting position. 4. Repeat for the prescribed number of repetitions. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Alternate Arm Swings/Leg Raises on Ball . Starting Position: Lie supine on stability ball. Take a dumbbell in each hand and start with arms extended straight up towards ceiling. 2. Simultaneously keeping arms straight extend one arm back and the other arm forward. 3. When your arms are parallel to the floor return to the starting position. 4. While you are swinging your arms alternate each leg by raising one leg off of the floor and returning to floor when your arms return to the starting position. Alternate legs. 4. Repeat for the prescribed number of repetitions. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Alternating Single Leg Bridge Rollout on the ball until just your feet are on the ball and you are forming a bridge. Keeping this position lift one foot off of the ball and hold for 1-2 seconds. Return to the starting position and repeat with the other leg. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Single Leg Alternating Pull In Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll one knee in towards your chest. Return to the starting position and repeat with the other leg. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Single Leg Supine Bridge 1. Start by lying on top of a stability ball with your upper back. 2. Create a table top with your trunk. Knees should be bent at 90 degrees and your trunk parallel to the floor. 3. Maintain this table top by contracting your abs, and glutes. 4. Raise one leg off the floor maintaining the table top position and extend the knee. 5. Return to the starting position and repeat with the other leg. comments:	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Supine Abdominal Stretch Lie across the ball with the small of your back on top of the ball. Stretch your arms back behind your head and somewhat reach for the floor. Allow your abs to stretch and hold the position for the prescribed number of reps. comments: This is a good stretch to do after completing your abs workout.	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.
Low Back Extension 1) Lie face down on flexaball with knees and feet on floor. 2) Flexaball placement should be at abdominal to lower chest region. 3) With hands on chest, raise trunk 4-8 inches. 4) Lower to start position. 5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object. comments: This exercise will help strengthen your lower back. Many times, your lower back and abs work together for balance, so it's a good idea to work on strengthening them both.	Sets Reps 1 8-12  2 8-12  3 8-12    Rest 30 sec.

  
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