Ball Exercises for the Abs and Butt

Basic Bridge

Lie down on the floor and rest your ankles on the ball. Keep the palms down on the mat.

Proceed to slowly raise your hips up until your trunk and thighs are aligned. Contract the abs and butt for 1-2 seconds, just enough to lift your hips a couple of inches further; relax and lower the hips a couple of inches without changing your stance. Repeat 10-20 times.

Ball Exercises for the Abs and Butt

• Overview

Stretches

• Trunk Stretch
• Overhead Stretch
• Sideways Stretch

• Chest Press
• Chest Fly
• Pullover
• Raised Arm Trunk Rotation
• Basic Bridge
• Vertical Leg Raise
• Flexed Knee Bridge
• Flexed Knees and Vertical Raise

Mat Crunches

• Lower Abs
• Full Abs
• "One Hundred" Abs

Ball Crunches

• Basic
• Leg Lift
• Oblique

• Kneeling Ball Rotation