This low-intensity strength-training exercise uses your body's weight and your balance to work on your core muscles.
Method 1 of 4: Getting in the Starting Position
1Know your way around an exercise ball before getting started.Ad
2Sit down on the ball with your legs in front of you, knees bent and feet on the ground. Walk yourself forward so your back is leaning against the exercise ball rather than perpendicular to it. Plant your feet once you've achieved this, widening the space between them if you feel off-balance.
3Clasp your hands together and place your arms behind your head. Lean even further back, so that your back arches along the curve of the ball. This will help you open up the your chest to get a more effective workout overall.
Method 2 of 4: Performing the Exercise
1Bend so as to bring your upper body towards your knees, tensing your abs as you do so. Some of your backside should still be leaning against the ball--try not to move anything below your hips. Make sure to keep your feet planted as you perform this action.
2Return to your original position, with your back arched over the ball and your head closer to the floor. Your feet should still not have moved and your arms should still be supporting your head.
3Repeat the previous two steps for the recommended number of sets. Stop if you begin to feel extreme discomfort, and make sure to keep your feet on the floor throughout the exercise.
Method 3 of 4: Advanced Version
Method 4 of 4: Frequency
1Do 20 repetitions of this exercise per set. Repeat until you've completed three sets.
2In order to start seeing/feeling results, aim to do 3 sets 3 to 4 times per week for 6 weeks. For faster effects, increase the number of sets/times per week you exercise.Ad
- Put your feet together instead of apart. This forces your body to balance more using your core. Not a huge difference, but still one nonetheless.
- To make this exercise less challenging, cross your arms across your chest rather than holding them behind your head.
- The benefits of this exercise are increased strength and flexibility in your abdominal muscles. It does a really great job of targeting the rectus abdominus muscles in particular.
- Potential injuries that may be incurred if this exercise is performed incorrectly are muscle strains in the back and neck.
- Those with poor balance should be careful when performing this exercise.
Things You'll Need
- Exercise ball (make sure the size of the ball is suitable to your height)
- Dumbbells (optional)
- Water bottles (optional)
- Heavy books (optional)
- Towel (optional)
Categories: Abdominal Exercises
Recent edits by: Jrlr1011, Lafira, Thomscher
In other languages:
Español: Cómo hacer abdominales con una pelota para hacer ejercicio, Italiano: Come Fare Addominali con una Swiss Ball, Português: Como Fazer Abdominal com uma Bola para Exercícios, Русский: выполнять подъем корпуса с гимнастическим мячом
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