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Ab Exercise With Exercise Ball

Get on the Ball: Ab Rollover

Using an exercise ball is a great way to strengthen your core. Here's a fun, effective exercise you can add to your routine that will work your middle. And because you're squeezing the ball with your feet, you'll also get a killer workout for your inner thighs.

Music: "Saint Agnes and the Burning Train" by Sting

For step-by-step instructions,

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  • Lie on your back, holding an exercise ball between your feet. Place your arms by the sides of your body, palms facing down. Lift the ball so it's a few inches above the floor. Really pull your abs to your spine, rounding your low back into the floor. This is the start position.
  • On an inhale, lift the ball into the air, and lift your hips off the floor, bringing your legs over your face so the ball is above your head.
  • As you exhale, pull your navel to your spine as lower your hips and legs toward the floor, rolling through your spine one vertebra at a time, coming back to the start position. This counts as one rep. Complete three sets of 10 to 12 reps.

This is a nice stretch for the back. If you hate ab work, just tell yourself you're doing an elaborate stretch for your spine.

Join The Conversation
johninsingapore johninsingapore 7 years
My question is can you only do this exercise with an exercise ball? Would a tennis ball... to stretch the question a little further ...work just as well? Mmmmmm.
vanillabean vanillabean 7 years
Ow, ow, ow, ow! This really hurts the next day. Which means I should do it more often, but avoid it because of the intense muscle soreness next day.
Spectra Spectra 7 years
Looks like a good exercise...I'll have to try that one.
nancita nancita 7 years
I have seen people do this at the gym but I wasn't sure what the point was. I'll have to try it now for sure. Thanks!
laellavita laellavita 7 years
oh my god, ab work with the medicine ball between your legs always kills me. my trainer made me do 30 pass overs where you start like that but halfway up, transfer the ball to your hands, bring it down, and then return it to your legs again, and i couldn't laugh for 3 days, my abs were so sore
Beaner Beaner 7 years
I like to do stretches and ab exercises on the floor while watching TV. I bet my hubby would love seeing this ball going up and down while he was trying to watch the screen, ha!
kclulu kclulu 7 years
Oooh I like this. It will definitely be going into todays workout!
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