Strengthen the abdomen with these Fitball exercises

For these tummy exercises, a yoga ball (also called a stability, fitness, or Swiss ball) can be a big help. This tool is rarely used because many do not know how to introduce it into training. Luckily, we reveal an intense routine to tone up with abs with a ball.

It is important to make sure that the ball is the correct size for the height. In each exercise, we will focus on strengthening the abdomen, not just sucking in the belly. Studies show that this type of movement can activate more of the core muscles, which means we build strength in the pelvis, back, and abdomen, not just the rectus abdominis (also known as the abdominal muscles).

Benefits

For those who do not know it, it is a large ball, filled with air and widely used in gyms in order to tone and strengthen the muscles. It is frequently used to work the abdominal and lumbar area, however, it is very useful to enhance balance. It is also known as the Swiss ball, and is used in physiotherapy for rehabilitation.

• It is used to prevent and treat back pathologies, such as pain in the lower back or cervical area.
• Very useful to improve postural hygiene
• Works the stabilizing muscles
• Strengthens the muscles in a very global and complete way
• Ideal for working the core and achieving a strong and resistant body core
• Very appropriate to achieve a defined abdomen
• It is suitable for everyone regardless of age and physical condition
• Allows you to adjust the intensity depending on the level of each person
• Useful for releasing muscle tension and working on stretching
• Can be used as a pathway to a state of relaxation
• Allows you to work legs, buttocks, trunk and arms through different options

abdominal exercises with ball

Next we find an extensive routine of abdominal exercises with a ball. It is recommended to do them in circuit to give mobility to the abdomen and avoid saturating it with the same movement.

ball crunch

Let's start with the basics. This abs exercise with a ball is one of the simplest, since you just have to imitate the floor crunch.

1. We will lie face up on the ball, with the ball under the small of the back.
2. Keep your feet on the ground, hip-width apart, and your hands behind your ears.
3. We will squeeze the abdomen, squeeze the glutes and slowly contract the upper body upward, lifting the shoulders of the ball and tucking the chin towards the chest.
4. We will slowly lower the upper part of the body to return to the start. That's a repeat.

Oblique crunches

1. We will start in the same position as above.
2. We will strengthen the abdomen by pulling the navel towards the spine.
3. We will squeeze the buttocks and slowly contract up and to the right.
4. We will lift the shoulder blades of the ball and rotate the upper body to the right.
5. We will lower the back and repeat on the left side. That's a repeat.

Knee raise with ball

1. Maintaining the balance on the ball with the center supported, we will lift the right foot off the ground and bring the right knee towards the chest.
2. We'll slowly place the right foot back, then repeat on the other side. That's a repeat.

If we want to make it easier, we will do this exercise near a wall or column. We can touch it to have an assisted balance.

Stability Ball Shrink

This is a balancing act. To make it easier, we'll stay in the starting position and hold a high board with our feet on the ball for 30 to 60 seconds.

1. We'll start on a high board, with the wrists under the shoulders, the abdomen pulled in, and the tops of the feet resting on the ball.
2. We'll keep our hips level and use our core to pull our knees in toward our chest, rolling the ball toward us.
3. We will stretch our legs to return to the start.

ball hip thrust

This movement allows the legs to come into action; we will feel it in the hamstrings and glutes. To do an easier version: With knees bent, we'll lift and then lower our hips off the ground, squeezing our glutes and engaging our core.

1. We will lie on our backs on the floor with our legs almost straight, our heels resting on the ball, our hips raised off the floor.
2. We will let the arms rest at the sides.
3. We will tighten the abdomen and we will pull the ball towards us bending the knees.
4. We will squeeze the glutes, hamstrings and continue to keep the core tight.
5. In a fluid movement, we will extend the legs to return to the start.

Pass from hands to feet with the ball

Get ready to feel the burn in those lower abs.

1. Lie on your back with your legs extended and arms stretched over your head, holding the ball in your hands.
2. We'll do crunches, activating the core and raising shoulders, arms and straight legs, all at the same time.
3. With arms and legs raised, we will pass the ball from the hands to the feet, squeezing the thighs and feet to keep the ball in place.
4. We will lower the hands, feet and torso.
5. We will repeat, this time passing the ball back to the hands. That's a repeat.

Plank on Fitball

A great way to strengthen the core in a dynamic way. It works the muscles deeply, since it has to support the instability of the ball. For this reason, it is a classic for working on said area of ​​the body using this material.

1. It is about performing a traditional plank, placing the elbows and forearms on the ball.
2. You will notice how you have to concentrate and make an effort to maintain your balance on the Fitball. Simple and effective!
3. You can also do the iron resting your feet on the Fitball, instead of your arms.

The piramid

It is an abdominal exercise with a ball that is somewhat more expensive than it seems at first glance. Therefore, it is suitable for people with a longer journey in core work. However, you can give it a try, as it is not risky. You'll want to master the move above before attempting this variation.

1. Rest the palms of the hands on the ground, and the insteps on the Fitball with the knees bent.
2. Next, you must raise your hips towards the ceiling, forming a pyramid.
3. The head must remain between the arms, looking towards the ball.

leg extension

It is a simple and very effective exercise at the same time. The work is very deep thanks to the instability of the ball.

1. Sit on the Fitball with the soles of your feet flat on the ground, and your knees bent at a 90 degree angle.
2. Extend your arms forward with your palms facing each other.
3. The back must remain well elongated and the abdomen activated.
4. Next, extend one leg out in front as you make a full circle with your arms.
5. And he puts his foot down again. He repeats with the other leg.