Ball Exercises for the Abs and Butt

Kneeling Ball Rotation

This is a great, combined stretch and strengthening exercise for the lateral abdominal muscles.

Start by kneeling in front of the ball, keep your back straight, and place your hands on the ball.

Proceed to roll the ball forward, holding it from the sides. Stretch the trunk, keeping it parallel to the ground. Maintain the abdominal muscles contracted.

Proceed to rotate the ball by twisting your trunk to the side, keeping your knees on the ground. Hold for 3 seconds and resume starting position. Switch to the other side. Repeat 5-10 times each side.

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