Stomach Workout on an Exercise Ball

Using a Stability Ball to Tone the Stomach Muscles

Aug 13, 2009

Sit ups are a great exercise for toning the stomach muscles. Performing them on a stability ball increases the difficulty and encourages the muscles to work harder.

Any exercises performed on an exercise ball will require the core muscles within the body to help provide balance and of course, stability. The core muscles include all of the stomach and the mid and lower back muscles. These muscles help retain a good posture and provide a solid base to aid and allow the movement of the limbs.

The Sit Up on an Exercise Ball

To perform a basic sit up or crunch on an exercise ball the exerciser should sit on top of the ball and roll it forwards slightly so he is sitting towards the front of the ball. The feet should then be planted a little over hip width apart in front of the ball. The feet will help provide stability throughout the exercise and the wider apart they are the more stable the exerciser will feel. Sit ups on a ball take place in a more upright position than sit ups that are performed on the floor.

The sit up can be started from either the top or the bottom and as with sit ups performed on the floor the stomach muscles should be held tight throughout. The hands should touch the temples and not pull on the back of the head or neck and the exerciser should breathe in on the way up and out on the way back down.

Twisting Sit Ups on an Exercise Ball

Twisting sit ups are performed in exactly the same position as straight sit ups. The only difference is that as the exerciser lifts his shoulders upwards he will reach one elbow towards his opposite knee and the entire trunk will twist to accommodate this movement. The exerciser will alternate which side he reaches towards each time he lifts upwards. As with the straight sit ups the exerciser is free to begin the exercise from either the top or the bottom of the sit up.

Twisting sit ups will involve the oblique muscles which can be found either side of the central abdominal muscles and cover the sides of the torso.

Side Crunches on an Exercise Ball

The side crunch requires a lot of effort to remain balanced. The exerciser will take to the ball side on placing his hip in the position his bottom would have been during the last two exercises. The feet should still be placed apart to help stabilise the body and help prevent any wobbles. This time however, he will not be able to place them flat but they can be placed side on. Some exercisers find that placing their feet up against the corner where a wall meets the floor is helpful.

Once in position the exerciser should place his fingertips at the temples with the elbows pointing outwards and crunch upwards engaging the oblique muscles in his side. The exerciser may find that he can not move very far and this is completely normal for this type of crunch.

The copyright of the article Stomach Workout on an Exercise Ball in Fitness is owned by Kim Ford. Permission to republish Stomach Workout on an Exercise Ball in print or online must be granted by the author in writing.