You want a flatter stomach and defined abs, right? Adding a couple of exercises that integrate a stability ball is a great way to keep your ab workouts diversified and progressive because creating variation in your workouts will continually challenge your body and maximize your results. The stability ball is a great way to incorporate your entire core, while still isolating those ever important six-pack ab muscles.

So, here are two “abmazing” exercises for you to try! One is the stability ball crunch, which is great for ANY fitness level. The other, is the more advanced reverse crunch on the stability ball, for those of you who are ready to take your ab workout to the next level.

How to do a Stability Ball Crunch

1. Grab a stability ball that is the appropriate size for you. Stability balls are different sizes to accommodate different sized people.
2. Position the stability ball under the small of your lower back.
3. Cross your arms across your chest so that your hands are positioned over the opposite shoulder of each hand.
4. Crunch upward and in, as you tighten your abs.
5. Stop the motion when your body is at about a 45 degree angle. (Hint: You should feel it during the entire crunch. If it gets easier as you crunch upward, then you are probably going too far past 45 degrees).
6. Bring it back down until your shoulder blades just touch the stability ball. Remember: Don’t relax your abs on the way down from the crunch, keep them tight. This motion is just as important as the upward motion.
7. Repeat.

Extra tip: Keep your head and chin in the same position throughout the entire exercise, and only move your torso / upper body.

Extra tip: Actively engage, or tighten, your core and abs as you perform the crunch.

Extra Tip: Use a slow, fluid and controlled motion for the entire exercise. If you can’t keep proper form, then go ahead and take a quick break and simply do another set.

How to do a Reverse Crunch on the Stability Ball

1. Grab that stability ball again!
2. This time you are going to be facing down, with your hands on the ground—as if you were going to do a pushup—and position the stability ball under your feet and toes.
3. Tighten / Activate your abs and pull your knees toward your chest as the ball rolls under your feet and toes.
4. Extend your knees and legs back out again.
5. Repeat.

Extra tip: Keep your back flat, like a board, throughout the entire exercise. DO NOT let your lower back arch toward the ground.

Extra tip: It is normal to feel this exercise in your shoulders, since it is an isometric hold that utilizes your shoulders.

Extra tip: If you are having trouble getting the stability ball under your feet, try beginning with it under your chest, or stomach and crawl forward on your hands until the ball is under your feet and toes.

Extra Tip: Use a slow, fluid and controlled motion for the entire exercise. If you can’t keep proper form, then go ahead and take a quick break and simply do another set.

Both the stability ball crunch and the reverse crunch on the stability ball will help you get the stomach definition that you have been working so hard to obtain. As an added bonus these exercises will also help increase your strength and balance, which helps your performance with everything from doing a bench press to running a marathon.

Remember, the best way to reach any fitness goal is to combine exercise with a proper diet.

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