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Ab Exercises With An Exercise Ball

6th Feb 19

Looking for ab exercises with an exercise ball? Exercise balls are incredibly versatile when it comes to training your abs. We talk about the best exercises you can do to sculpt your upper, lower and oblique abdominal muscles.

Want to move fast? Jump to the right section below.

  1. Crunches
  2. Russian Twists
  3. Tucks
  4. Pike
  5. Pass


A woman doing crunches on an exercise ball in her home

Crunches are a popular ab exercise. Why not use the exercise ball to up your crunching game? Keep your upper back on the ball in a safe position and your feet firmly planted on the floor to make sure that you can stay stable throughout the exercise. Now contract your abs so that your mid-back is on the ball, but your shoulders and neck are elevated. When they’re done correctly, crunches are a really effective way to train your abs on an exercise ball.

Russian Twists

Russian twists are one of the most effective ab exercises with an exercise ball, really hitting your obliques. When you’re in a safe seated position, clasp your hands together and stretch straight out in front of you. Now rotate your core until they are at a 90-degree angle. This will ensure that they are completely engaged and will prevent you from overstretching whilst getting the most benefit out of the exercise.


Woman about to perform a knee tuck in the starting position

Tucks are one of the more difficult ab exercises with an exercise ball. They really hammer your lower abs! Place your hands on the floor and your feet on the ball, facing down. Now bring your knees into your chest so that the ball rolls with you under your feet. Once you’ve contracted as far as possible, extend your legs so that your ab engagement releases, and let the ball roll back to its starting position.


woman piking next to a mirror

The pike will hit your upper and lower abs at the same time. Be ready to feel the burn with this one! In the same starting point as the knee tuck, contract your abs and push your hips back so that you form an upside-down V shape, rolling the ball toward your core. This is where your upper and middle abs come into play, keeping you stable. Now move back to the starting point, ensuring your legs are straight throughout. The pike is one of the most effective ab exercises with an exercise ball!


Woman lifting up an exercise ball with her legs

Finally, the V pass, which is a lighter exercise for your core. Just lay flat on your back on a supportive surface, putting the exercise ball in between your lower legs. Contract your abs and keep your limbs straight until you form a V. Now grab the ball from between your legs, and lower your arms and legs so that the ball stays in your arms. Repeat, passing the ball back to your legs.

Want to discover some other ways to use an exercise ball in your home workouts? Check out these 10 exercises to really change things up.

Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.