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Crunches and regular planks on the ground are the two exercises that pop up on everyone's mind when they think about abdominal exercises. However, you could even build a strong abdomen using either the exercise ball or the medicine ball, which not only adds variety to your workout program but also improves the range of motion allowing for better activation of the muscles. Additionally, when used with a proper form, these also add variable resistance for improved customizability.
Nevertheless, keep in mind that building a ripped abdomen takes time and one should not expect results in the first few weeks. Persistence combined with a strong workout discipline is the only way to build a strong core. Most importantly, ensure variety in your training program that activates different muscle groups of the body for a well-balanced workout.
Moreover, ensure that you have a healthy diet that has tonnes of lean protein and low amounts of fat content. This helps a lot when it comes to building a strong core.
Let us not wait any longer and look closer at the five best ab exercises that you could do with the stability ball or the medicine ball to build a ripped abdomen.
#1 Exercise Ball Pull-In
The exercise ball pull-in is a wonderful exercise for targetting the lower abdominal muscles. Additionally, the exercise targets the hips, pelvis and the lower back.
Instructions:
Step 1: Lie down on the floor in a prone position while supporting the body using your forearms. Raise your lower body and place your legs on the stability ball such that the shins make contact with the ball.
Step 2: With a straight torso, gradually pull the ball towards the abdomen by pulling your knees towards the chest. Continue this motion until the ball has rolled beneath the ankles.
Step 3: Hold the contraction for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Focus on a smooth motion and tighten your core muscles during the pull-in motion for maximum efficiency.
Also, read 8 Best Ab Exercises To Get Those Perfectly Sculpted Six Packs.
Next up: Medicine Ball Slam
#2 Medicine Ball Slam
The medicine ball slam not only targets the core but also strengthens the arms, shoulders and the back.
Instructions:
Step 1: Hold the medicine ball overhead using both the arms. The arms should be fully extended in this position. Stand with slightly bent knees and a straight torso. The distance between the legs should be approximately equal to the width of the shoulders.
Step 2: Slam the ball at a rapid pace while not making any unnecessary movements with the upper body.
Step 3: Catch the ball as it bounces back. Pause for a moment and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: Slam the ball with a greater force for an easier pickup.
Next up: Exercise Ball Crunch
#3 Exercise Ball Crunch
This advanced variation of the crunch actives the core to a greater degree, thanks to its extended range of motion.
Also, read 13 Super Easy & Effective Core Exercises.
Instructions:
Step 1: Lie on a stability ball with your back rested on the curvature of the ball. The thighs should be parallel to the floor, while the feet should be planted firmly at shoulder-width apart.
Step 2: Contract the abdomen and move the torso upwards while maintaining contact with the stability ball.
Step 3: Hold the contraction for a second and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: You could even perform this exercise while using a weighted vest for enhanced resistance.
Next up: Stability Ball Forearm Plank
#4 Stability Ball Forearm Plank
The stability ball forearm plank is an advanced variation of the plank that strengthens the forearm and targets the core, back and the shoulders with improved accuracy. The exercise is ideal for even beginners and casual trainers, thanks to its simple motion.
Instructions:
Step 1: Kneel in front of the stability ball and place your forearms on the exercise ball.
Step 2: Extend your legs such that lower body, torso and the head form a straight line. Tighten your abs in this position.
Step 3: Hold the position for about a minute and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Do not let your hips sag towards the floor while performing this exercise.
Next up: Medicine Ball Mountain Climbers
#5 Medicine Ball Mountain Climbers
Mountain climbers improve the muscles in the abdomen, chest, shoulders and the back. Addition of the medicine ball adds resistance while also offering an enhanced stability challenge.
Instructions:
Step 1: Place your hands on the medicine ball and get into a plank position. The arms and the legs should be fully extended in the initial position.
Step 2: Tighten the core and pull the left knee towards the chest.
Step 3: Hold for a moment and return to the initial position.
Perform the same motion using your right knee to complete one rep. Repeat the exercise for the recommended number of repetitions.
Important tip: Do not bend your elbows and always keep them close to the body while performing this exercise.
