Ab Workouts Using a Swiss Ball to Maximise the Results

Six pack abs are desired by many different people that are trying to achieve better fitness. To get a strong core a person needs to make sure that they do a varied ab workout to activate the muscles in different ways. One of the best ways to do this would be to include Swiss ball ab workouts to their training program.



When an abdominal workout is mentioned to most people they will normally think about a crunch or sit up down on the floor. Instead of doing just one type of exercise it is important to work out the entire core region and to do that multiple exercises are required. Using a swiss, or stability, ball helps someone do many different exercises in varying positions.

The most basic movement in the ab workout is the crunch on swiss ball. This exercise works the upper ab region and is a common exercise seen in gyms. To complete the movement sit on the ball and walk your feet forward until you are comfortable balancing on the ball. It is important to maintain good balance on the ball and keep your feet about shoulder width apart. Place your hands at the side of your head but do not use them to help pull up, then begin a slow curling motion pulling your chest up and keeping your abs tight. Focus on keeping the movement slow and controlled and your abs tight throughout the movement. After reaching the top slowly lower back down to the starting point.


Ball roll outs focus on the upper abs as well. Place a pad on the floor and rest on your knees in front of the stability ball. Place the stability ball a few feet in front of you and your forearms resting on it. Push your forearms across the ball slowly until the ball hits your chest. Contract your abs and return to the beginning position.

A lower ab movement is the ball leg lift. Place the swiss ball on the floor and lay on your back with it between your legs. Pinch the ball with your legs and raise it off of the floor. The stability ball should only be raised a few inches then you would pause and slowly return to the beginning position.

A good combination exercise is hip rolls. For this move put the stability ball on the floor and lay on your back with your legs bent ninety degrees and resting on top of it. Keep your arms spread out on the floor and have your hips rotate in one direction as far as is comfortable to you. After that return to the initial position and continue the move the other way.

The side twist crunch focuses on your obliques. The beginning position for this move is just like the swiss ball crunch. Do a swiss ball crunch but when you reach the top slowly rotate your shoulders in one direction. Once you complete that rotate your shoulders back then return to the starting position. Complete the movement again but turn in the other direction.

A strong core is something that many people want. Including Swiss ball ab workouts will help build the type of midsection strength that many people want. To optimize the results of the workout all exercises should be done slowly and controlled for the entire movement.

Learn more about Ab Workouts. Stop by Darryl Jones's site where to find out all about the Top 5 Ab Workouts and what they can do for you.