ABS ON THE BALL

Starting Position

Level: Advanced

Style: Core Stabilization

Equipment: Exercise Ball, Exercise Mat, Athletic Shoes (optional).

Muscles Worked: Abs

How To Perform Abs On The Ball

• Get onto all fours with wrists under shoulders, and knees under hips.  Slide the ball under your abdomen.  
• Slowly move into a downward plank position and roll the ball under your legs, as shown in Starting Position.
• Slowly pull your tailbone upward toward the ceiling, until your body forms a V, as shown in Finish Position.
• Return to Start Position and repeat for 10-12 repetitions, or fewer depending on tolerance.

Modifications

Finish Position

Place the ball under your thighs, instead of your legs.  Placing the ball closer to your feet, makes the exercise more difficult.

Correct Technique

• Move slowly throughout.
• Avoid shaking.
• If you experience discomfort, or pains in your wrists, stop the exercise.
• The exercise can be performed with, or without wearing athletic shoes.

Cautions

• Do not perform this exercise if you lack shoulder, abdominal, or forearm strength.
• Do not perform this exercise if you are a beginner, if you’re in a hurry, or showing off in front of friends.  Injuries aren’t worth it.
• Use the correct size exercise ball.

Copyright 2013 Irene Pastore and Blue Moon Personal Training