Abs, Hips & Thighs on the Ball

Combining a medicine ball with an exercise ball is a great way to strengthen your abs and work on endurance and stability. Check out the exercise below to learn unique ways to work your entire body.

• Warm up with 5 minutes of light cardio
• Perform each exercise as directed, clicking on the pictures for a closer view
• Beginners, do 1 set of 10-16 reps. Intermediate/Advanced, do 1-3 sets of 10-16 reps
• Steady the ball against a wall or chair for extra stability in some exercises
• Combine this workout with regular cardio exercise for maximum results

Leg Extensions with Medicine Ball
Position the ball under upper back to engage your abs and to stabilize the hips while. Hold a medicine ball straight up over chest and make sure extending the right leg straight. Return to start and repeat, alternating legs for 10-16 knees are at 90 degrees. Lower arms behind you while simultaneously reps. For less challenge to balance, do the leg extension without the medicine ball.

Sit and Squeeze
Place your back against a wall with hips & shoulders squared. Slide down until knees are at 90 degrees, knees over ankles and weight in heels. Squeeze a medicine ball or towel just above your knees and hold for 15 or more seconds. Repeat 2-3 times.

Ball Squeeze & Lift
Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat before switching sides.

Medicine Ball Lunge
Begin in a lunge position with right leg forward, knee over ankle. Lower into a lunge bringing the ball down towards right hip. Straighten knees, bringing ball straight up overhead and then lower back into a lunge, sweeping the ball towards the opposite hip. Movement of medicine ball will be like a figure 8. Repeat other side.

All Around Crunches
Lie face up on ball and hold medicine ball in both hands. Begin with body draped over the ball, arms extended behind you. Contract the abs to lift upper back off the ball and bring the medicine ball towards your right thigh as you twist to the right, contracting the right side of waist. Repeat for all reps and then

Ball Balance
Sit on Exercise Ball with strong abs and straight spine, arms extended on either side of you and one foot resting on medicine ball. Once you feel stable, lift other foot off floor and hold it for a few seconds, then rest it on the medicine ball with the other foot. Hold for 15 or more seconds and repeat.

Chest Squeeze with Med Ball
Sit on ball or chair, back straight and abs in. Hold a medicine ball at chest level and squeeze hands to contract the chest. While continuing to squeeze the ball, slowly twist towards the left while simultaneously pushing the ball out a few inches. Pull the ball back in, return to center and repeat on the other side, alternating sides.

Medicine Ball Crunches
Lie on your back with knees bent, medicine ball right below the knees. Squeeze inner thighs to hold ball in place. Put hands behind head (cradle your head gently) and without straining the neck, lift shoulders and hips off the ground in a crunch, flattening the belly like a canoe at the top of the movement. Lower back down without completely relaxing and repeat.

source.