BALANCE BALL FITNESS
ABS WORKOUT

For an all round balance ball fitness abs workout combine basic spinal flexion movements (such as the crunch) with twisting and side flexing movements in your balance ball fitness abs workout.  The reason being to incorporate both the rectus abdominus (6 pack!) and the oblique muscles (side abs).

CRUNCH

This exercise is like a floor crunch, or sit up.  The idea here though, is to flex at the spine rather than the hips, as you will see most commonly in the traditional sit up method. 

Us you sit up, focus on pushing your hips up toward the sky, and your lower back in to the ball.  This will help eliminate hip flexion, and enhance spinal flexion.


Points to consider: 

• There is no need to sit all the way up, unless you need a rest at the top!

 

OBLIQUE CRUNCH

This exercise is a variation to the crunch.  The twisting motion activates your oblique side muscles.

As you perform half a sit up on the ball, simultaneously twist your upper body to once side, return to starting position.  When you crunch up the second time, twist to the opposite side.  Keep alternating.

JACKNIVES

Including the jacknife in your balance ball fitness abs workout will also help to enhance some upper body strength.

Start in push up as illustrated in position 1.  Bring your knees to your chest and slowly return to the starting position. 

Try not to let your hips 'dip' throught the movement.  Keep your hips rigid and at or above the level of your body to ensure activation of the abdominal muscles.

SIDE CRUNCH

This exercise is best done with your feet against the wall to keep you from falling over! 

Place the top leg in front with your hands across your chest.  As you lift your upper body to position 2, try to visualize pushing your hips up in the same direction.  This will help get more ‘squeeze’ out of your side muscles.

Points to consider: 

• The further you hold your arms out, the harder the exercise.  You can progress to holding your hands on your temple, then having your arms out above/in front of your head.

LOWER BACK EXERCISES

Any fitness expert will tell you that for a good strong core (midsection), it is essential to include lower back exercises.  You can include any of the following exercises in your balance ball fitness abs workout routine.

ALTERNATE ARM/LEG RAISE

Slowly raise one arm and the opposite leg simultaneously.  Touch both to the floor, and alternate.  Raise arm/leg in line with your body and hold the position for a second at the top of the movement. 

HIP EXTENSION

Keep your hands by your side for balance, raise you hips of the floor to position number 2.  Pause for a second and return. 

BRIDGES

Keeping your hands by your side for balance, raise your hips off the floor so your upper body and thighs are in line.  Return slowly to start position.


Points to consider: 

• Can also be used as part of your lower body/leg workout as bridges utilise quite a lot of the hamstrings

Variations: 

• Can be done with single leg to increase difficulty!

BACK EXTENSIONS

Start with arms across chest in position 1.  Lift your upper body so your whole body comes in to line.  No need to hyperextend.  Return to starting position. 

Variations: 

• As a progression and to increase difficulty, you can put your hands on your head.  The further out your hands are from the ball, the harder this exercise.  Therefore, holding your arms straight out will increase difficulty again.

ALERNATE ARM/LEG RAISE - Advanced

Find balance point on ball as pictured in position one.  Slowly raise one arm and the opposing leg simultaneously until they are in line with your upper body.  Return to starting position, and alternate arm/leg.

Points to consider: 

• It may be worthwhile to practice this balance ball fitness abs workout exercise on a soft floor!

LEG CURLS

This one not only works your hamstrings, but it also strengthens your lower back and butt muscles, whilst at the same time working on your balance.  Using one leg at a time really increases the difficulty level, and so is a progression from the above exercise.

Begin with hips off the floor as shown in position 1.  Keep your hips still as you curl the ball in towards you.  It is important with this exercise that you return back to the starting position slowly to emphasize the use of you hamstring muscles (back of legs).

Variations: 

• As a progression from the standard leg curl (above) to the one legged curl you can progress to this exercise by curling the ball towards you with both legs, and returning back to the starting position with one leg (obviously alternating).

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