The Abdominal Exercise Ball is great means of Building the Ab Muscles while also strengthening the Core. What's more is that these easy ab exercises can be done almost anywhere with a bit of space and your Ab Exercise Ball!



Stomach Crunches

--Ly with your body horizontal and with your lower back on a medium size exercise ball (in between your hip and knee in height). Place your feet firmly on the ground with your thighs perpendicular to your lower legs.

--Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

--Tilt your torso slightly back (approx. 10 degrees) and then crunch your torso upwards by approximately 45 degrees. Feel the burn in your Abs!

--Repeat this process for 3 sets and as many reps as your find capable.



Ball Cobras

--Ly face down on a medium size exercise ball (in between your hip and knee in height) that is pressing into you just below your belly-button region. Hold your legs and body still by having your feet against a wall or secure in place by a training partner.

--Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

 --Hold two 2kg dumbbells together in each hand in this position lying forward on the exercise ball.

--Now raise your rigid torso up while simultaneously bringing the dumbbells from in front to the hips in a circular motion. Hold this position at the top for 2 seconds. Feel a Burn in the lower back!

--Reverse this motion by lowering your rigid torso down while simultaneously bringing the dumbbells out in front again in a circular motion like before. [Note: Do not let the dumbbells touch the ground!]



Side twists

--Ly with your body horizontal and with your lower back on a medium size exercise ball (in between your hip and knee in height). Place your feet firmly on the ground with your thighs perpendicular to your lower legs.

--Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

--Tilt your torso slightly back (approx. 10 degrees) and then crunch your torso upwards by approximately 45 degrees. Now, at the top twist rapidly left and right! Feel the burn in your Abs!

--Repeat this process for 3 sets and in the 10-20 rep range.



Leg Clamp Crunch


--Lie flat on your back with your legs clamping the middle of an exercise ball.

--Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

--Raise the ball 6 inches off the ground, but your arms together in front of you pointing towards the exercise ball.

--Now slightly lift your upper body off the ground and crunch toward the exercise ball.



Oblique Crunches

--Ly sideways on a medium size exercise ball (in between your hip and knee in height) with your feet together against a wall to hold your body in place.

--Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

--Using your arms to balance,  Tilt your torso horizontally and then raise it back up while simultaneously squeezing the side abs (the oblique’s).

--Repeat this process for 3 sets and in the 10-20 rep range.




Iso-Abs (advanced)

--Place your feet on a bench and your elbows on a exercise ball.

--Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

--Push the ball forward and back 6 inches for a minute.

Equip your Abdominal Exercise Ball Exercises with Body2Shape's