Abdominal Targeting Exercise

Having strong stomach muscles gives you a strong core. This helps protect all of your internal organs such as kidneys, intestines, bladder, among other things.

100% of the time that you are on the move you are using your abdominal muscles to help hold your weight, twist, turn, bend, and even to stand.  Having strong core muscles can make the simplest tasks, such as bending over or twisting to the side, that much easier.

The best way to get a strong middle section is to use a balance ball. You will want to make sure it fits your weight and body size. When purchasing a balance ball look on the side of the box. This should tell you the correct size of ball you will need depending on your height or weight. The following exercises can be done using a balance ball.

Leg extensions

To utilize the best results use a balance ball with this exercise.  Lie so your stomach is on the ball and make sure your hands are firmly on the floor. Slowly walk your hands out in front of you. Allow the ball to roll behind you, all the way to your ankles. Using the tips of your feet, roll the ball as close to your chest as you can get. You will feel your stomach muscles tighten. Breathe through your nose and out through your mouth. Hold for about 5 counts. Then return to the starting position and repeat.

Crunches

Crunches are the most basic, but effective form of abdominal exercises that you can do. Using a balance ball lay on the ball so the middle of your back is on the ball. Your hips should barely be touching the ball. Place your hands behind your ears and raise your upper body up so your middle and partial lower back rise off the ball. Hold for a 5 count. Then lower and repeat for as many times as you can. Keep in mind to start slow and work your way up in repetitions.

Side Raises

Lay on a carpeted surface or yoga mat. Lay on your right side. Take the balance ball and place both your feet on the top of the ball. Place your left hand behind your ear. Slowly rise up off your side and try to touch your elbow to the ball. Don’t strain yourself. Make nice slow movements. Do this 10 times and repeat on the left side another 10 times.