Swiss Ball Ab Exercises

Swiss ball, which is also known as a stability ball, gives effective results and helps you tone your body in less amount of time spent. Swiss ball exercises are included in Pilates and other exercise classes offered at the gyms. Jude Sullivan, who's a clinical exercise physiologist from the University of Wisconsin Health Sports Medicine Center says, "The muscles of the 'core' are the true workhorses of the body, as they are essential to posture, spinal alignment and support, balance, and all movement...both everyday movements as well as exercise". The core muscles which are located deep in the pelvis, trunk, back, and abdomen get targeted when you perform the ab exercises.

Abdominal Exercises Using the Swiss Ball

Swiss ball abdominal exercises are mainly used as a support system to build overall strength and stretching your body. Because the ball is unstable and can roll away at any point of time, that ability makes sure that we activate our muscles and use them during the exercise positions. Although the workouts might seem a bit easy as you look at them, however, they can seem tough in the beginning. Couple of tips before we begin with some of the best Swiss ball ab exercises:

• Sink your back slightly when you're on the ball by rounding your entire back.
• The rest of your body, mainly your legs, will work as an anchor. But if you experience any issues or uneasiness during the Swiss ball abdominal exercises, discontinue immediately and start fresh.

Abdominal Exercises for Women
Perhaps you may find some of these exercises a tad boring, but I can guarantee you that the following exercises will definitely spice things up a bit.

Crunches

• Place the ball on the floor and lie on it with your lower back and upper hips resting on it.
• You can keep your arms behind your head or in a crossed position over the chest. If you choose to place them behind your head, make sure your elbows are stretched out and pointing toward the sides (not the ceiling).
• Take a deep breath and as you exhale, contract your abs so you can lift your torso off the ball. Meanwhile, you will push the bottom of your ribcage toward your hips.
• Come back down slowly and inhale. Try to keep the ball as stable as possible so that it won't roll away. Repeat this exercise for 12 - 16 reps.

Ball Exchange

• Lie straight on the floor and hold the ball with your hands. Stretch your hands above your head and keep the ball above the floor.
• With feet touching each other, raise them and slowly transfer the ball from your hands to your ankles. Your legs should be straight pointing toward the ceiling.
• Keep the ball steady by applying light pressure into the ball with your ankles.
• Bring your hands over your shoulder and this time, the ball will go down toward the floor with your ankles.
• Make sure you're not touching the floor with the ball. It needs to stay slightly elevated in the air.
• Reverse the entire exercise and start again. Repeat 8 - 10 times.

Abdominal Exercises for Men
The Swiss ball abdominal exercises can easily be done from the comforts of your home. Take a look at how that can be achieved.

Elevated Push Ups

• This exercise not only works the abdominal muscles, but also concentrates on the pecs, shoulders, and triceps.
• Place the ball on the floor and very carefully, keep your stomach over the ball with your hands on the floor to support you.
• While looking down at the floor, keep your face low, slide the ball toward your knees, and angle your entire upper body parallel to the floor.
• Keep looking down and elevate yourself off the floor with your hands.
• Bend your elbows and lower your upper body to bring it back to the starting position. Remember to keep breathing normally while doing the Swiss ball ab exercise. Repeat 8 - 10 times.

Ab Twist

• Place the ball on the floor and lie with your shoulder blades and neck on it. Keep your knees bent and the rest of the body parallel to the floor.
• Raise your hands toward the ceiling and form a namaste gesture.
• Bring your hands toward your left side first and twist from your waist. Your legs will work as anchors and keep you steady on the ball. Balance yourself and once you feel that the ball won't roll away, come back to the starting position where your hands were pointing toward the ceiling.
• Do the same on your right hand side. Repeat this exercise 15 times on both the side.

With the help of these specific exercises, getting a six pack abs is not a dream anymore. You too can achieve your weight loss goals with the above mentioned ab exercises.