10 Great Abdominal Exercise Ball Movements!

The abdominal exercise ball is a fantastic way to challenge your core strength and balance.

Also known as an abdominal exercise swiss ball the instability of the ball keeps your whole body (mainly the "core") working through each exercise movement.

Without even thinking about it you engage all of the deep core muscles while working on your ab exercise ball. How else can you stabilize yourself to perform these challenging movements?

Try these 10 ab exercise ball moves to rev up your existing workout and develop a stronger core and leaner muscles.

1. Plank Roll Out

Starting with your fist on the top of the ball and near you inhale as you slowly and controlled roll your body out to a plank position until your elbows are now on top of the ball.

Exhale as you roll or pull the ball back to you so that your fist is back on the top starting position. Repeat 6-10 repetitions.

2. Side Oblique

Sit sideways on your abdominal exercise ball with your hips and ribs resting on it and your feet up against a wall or stable surface. Your hands are placed at the back of your head.

Inhale as you lift the ribs off the ball extending your upper body up pressing your hips deeper into the ball. Exhale as you lower the upper body back down.

3. Abdominal Curl Up

Lie with your back on top of the ball, knees bent with feet on the floor, and hands behind the head.

This is a great core ball exercise.

Exhale as you curl your upper body off the ball keeping it still as you press your lower back and waist into the ball.

Inhale to slowly lower draping your body over the ball. Feel a stretch in the torso as you extend your back over the ball.

Check Out Our New Pilates Core Ball Workout DVD for a great Core Workout! This is a 34 minute dvd that will challenge your core while strengthening both your upper and lower body, improving your balance, posture, and helping to rev up your energy! Look and Feel Great! Go here to buy the JUST released Pilates Core Ball Workout DVD.

4. Bridging

Lie on the floor with both feet on top of the abdominal exercise ball. Exhale as you lift your back and hips off the floor pressing your feet evenly into the ball to stabilize your torso.

Feel the weight in your shoulders and feet to stabilize you. Then exhale as you peel or roll your spine back down the mat until you are back to starting position.

5. Jackknife

With your stomach on the ball, abs tight, and hands on the floor walk out to a plank position until your thighs or knees are on the ball (the farther out you walk the harder it will be).

Exhale as you draw your abdominals up and in pulling the ball with your knees towards your chest, tailbone goes up to the ceiling. Inhale to extend the legs back out to the starting plank position.

6. Saw

Sit on top of the ab exercise ball with your hands behind your head and your legs shoulder width apart.

Inhale as you turn at the waist then exhale as you roll the spine down reaching one elbow to the opposite knee stretching through the waist and sides of the spine. Inhale to roll up and then turn to the other side and repeat 4-5 on each side.

Don't have an abdominal exercise ball yet?

Get yours today on sale by clicking the balls below!

7. Spine Twist

This is another classic Pilates ball exercise movement.

Sitting tall on the ball with the arms extended out to the side turn at the waist inhaling with a little pulse then exhale coming back to the center.

Repeat to each side 5 times with a pulse getting taller as you turn.

8. Roll Up

Lie on your back on a mat with your legs extended and the abdominal exercise ball in your hands overhead.

Inhale as you reach the ball up and then towards your feet curling your head and shoulders off the floor, then exhale to peel the spine all the way off the mat reaching the ball out to the feet.

Inhale as you sit back up then exhale to roll the spine back down to a lying position. Repeat 4-6 times.

9. Push ups

Lie with your stomach on top of the exercise ball then walk out to a plank position with your thighs supported on the ball and your feet floating in the air.

Bend your arms lowering your chest between your hands then press up with an exhale. Imagine you as a teeter totter. Do as many as you can with good form. The ball should remain fairly still.

10. Criss Cross

Great exercise for the sides of the waist. Lie on your back with knees bent and feet up in the air. Hold the ball in your hands.

With your head and shoulders lifted pull one knee to your chest and extend the other leg away from you. Reach the ball to the outside of the bent knee then switch for 10 counts.