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  • With Mayo Clinic physical medicine and rehabilitation specialist

    Edward R. Laskowski, M.D.

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Question

Fitness ball exercises: Good for my abs?

Can I use a fitness ball to tone my abs?

Answer

from Edward R. Laskowski, M.D.

A fitness ball can be a great tool for toning your abdominal muscles (abs), as well as other core muscles.

Fitness balls — also known as stability balls — come in various sizes. Choose a fitness ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the fitness ball, the more difficult the exercise will be.

To tone your abdominal muscles with a fitness ball, try the abdominal crunch:

  • Sit on the fitness ball with your feet resting on the floor, about hip-width apart.
  • Keeping your back straight, cross your arms on your chest and tighten your abdominal muscles.
  • Lean back until you feel your abdominal muscles tighten.
  • Hold for three deep breaths.
  • Return to the start position and repeat.

Start with up to five repetitions, as long as you're able to maintain good form. As you get stronger, gradually increase to 10 to 15 repetitions. Remember to breathe freely and deeply during the exercise.

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References
  1. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. April 21, 2009.
  2. Selecting and effectively using stability balls. American College of Sports Medicine. Accessed March 25, 2009.
  3. Jakubek MD. Stability balls: Reviewing the literature regarding their use and effectiveness. Strength and Conditioning Journal. 2007;29:58.
  4. Willardson JM. Core stability training: Applications to sports conditioning programs. Journal of Strength and Conditioning Research. 2007;21:979.

AN01639

July 1, 2009

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