4 ab exercises to do with a ball

You and your tummy: it’s a complicated relationship… It’s a little soft, not quite flat, and you dream of well-defined abs? You’ll need to put in a bit of effort, of course, but choosing the right exercises matters. A small fitness ball can also make your workouts more varied and more challenging. Here are 4 ab exercises with a ball that you can do at home: the Russian twist, the bridge, the boat pose and bicycle kicks. For each one, you’ll find the steps and the recommended number of sets. Interested? Read on!

Where to find a fitness ball?

To help you easily perform your home exercises, we’ve created a special little sports kit: the Kit Softball Fitness. It includes:

• A small softball, whose design is directly inspired by Pilates.
• A straw, to inflate the ball and give it just the right resistance for your exercises.
• A Total Body Goal guide with the Softball, to support your fitness routine over 21 days.

See, we’ve got you covered! The benefits of exercising with a ball? A more intense workout, deeper muscle engagement and flexibility work. Ready to get started? Let’s go!

Small soft ball or medicine ball: which is best for ab exercises?

When you look up ab exercises with a ball, a weighted or medicine ball may sometimes come to mind. The 4 exercises below are designed for a small, soft Pilates-style ball, inflated with a straw to give it just the right resistance. That’s because, for the bridge and bicycle kicks, the ball sits under your feet or under your lower back.

A heavier ball can work for the Russian twist, as you hold the ball in your hands. If you use one, start gently. Always prioritise a straight back and controlled movement over the weight.

Exercise 1: Russian twist

The ab fitness classic, reinvented! It works your entire core, with a particular focus on the obliques, which sit on either side of your waist.

• Sit on the floor, balanced on your sit bones, abs engaged and knees bent.
• Hold your fitness ball in both hands.
• Keeping your back straight, rotate your torso and bring the ball down to the floor, alternating right and left.
• Hold for 20 seconds.

You can include 4 sets of 20 seconds (or 30 seconds if you can manage) in your fitness routine. The Russian twist works your obliques, along the sides of your waist. To find out more, have a read of our tips on love handles.

Exercise 2: Bridge

No fitness routine is complete without the bridge — an essential muscle-strengthening exercise for the abs.

• Lie on your back, knees bent, feet slightly apart. Arms, shoulders and head rest on the floor.
• Place your small ball on the floor, under your feet.
• Engage your glutes and abs.
• On an inhale, lift your hips upward, keeping your head and shoulders on the floor.
• Hold the position for 5 to 10 seconds, maintaining balance and keeping your feet on the ball.
• Slowly lower back down, placing your back first, then your hips on the floor.
• Repeat the movement 20 times.

2 to 3 sets will help you work on flexibility in your lower back. They also engage your stomach, your glutes and your hips at a deep level.

Exercise 3: Boat pose

A core-strengthening exercise inspired by yoga, excellent for working the abdominal belt — particularly the transverse muscles.

• Sit on the floor, legs extended. Then draw your knees to your chest, finding your balance on your sit bones.
• Place your ball between your legs, applying gentle pressure.
• Lift your knees, engaging your abs and pelvic floor. The ball should not move — find a stable position.
• On an inhale, extend your arms forward, parallel to the floor on either side of your knees, and straighten your legs upward.
• Hold the pose for 4 full breaths, taking care not to drop the ball.
• Return to your starting position. The ball should stay in place throughout the entire exercise.

Add the boat pose as a transition between each exercise, and aim to hold it a little longer each time. The ball will make the move more challenging and keep your stomach muscles working throughout.

Exercise 4: Bicycle kicks

A great exercise to work the abs and strengthen the thighs, for an overall workout of your whole figure.

• Lie on the floor and place your small fitness ball under your lower back. Your head, arms and shoulders are firmly grounded on the floor.
• Bend your knees, feet hip-width apart.
• On an inhale, lift your legs. Find your balance on the ball, keeping your back aligned.
• Perform a cycling motion, legs slightly tilted upward, and hold for 30 seconds.
• Then reverse the direction and pedal backwards for 30 seconds.

Include 3 sets of one minute (30 seconds forward, 30 seconds backward) in your ball fitness routine. This exercise engages your abs and your thighs. Fancy a change? Take a look at our flat tummy challenge.

How to combine these ab exercises with a ball

To build your ab workout with a ball, follow the guidelines given for each exercise. Do 4 sets of 20 seconds of Russian twists (or 30 seconds if you can manage), then 2 to 3 sets of 20 bridges, and finally 3 one-minute sets of bicycle kicks. Use the boat pose as a transition between each exercise, and try to hold it a little longer each session.

Keep the same focus from start to finish: a straight back, engaged abs and steady breathing. The Total Body Goal guide in the Kit Softball Fitness can also support you for 21 days as you build a regular routine.

And if you’d like to complement your fitness session with a targeted skincare routine, our 21-day Extra Flat Tummy Programme offers a skincare routine dedicated to your stomach, to fit into your daily routine.

Frequently asked questions

How do you use a small ball for ab exercises?

The ball is used in different ways depending on the exercise. You hold it in your hands for the Russian twist, place it under your feet for the bridge, between your legs for the boat pose and under your lower back for bicycle kicks. Whatever the exercise, keep your back aligned and your abs engaged.

How do you inflate the fitness ball?

The Kit Softball Fitness includes a straw for inflating the small ball. It lets you give the ball just the right resistance for the exercises. Inflate it before your workout, then check it stays stable under your feet or your back.

How can I make progress with my ab workouts?

Consistency and choosing the right exercises both matter. Vary the moves so you work your whole core: the Russian twist for the obliques, the boat pose for the transverse muscles, plus the bridge and bicycle kicks. Following a routine, such as the kit’s 21-day guide, helps you keep up the pace.

Can I do these exercises if I have back pain or am pregnant?

If you’re in pain, have a medical condition or are pregnant, check with your doctor or another medical professional before doing these exercises.

Related articles

• 8 squat exercises with a ball
• 6 exercises with a ball to lose belly fat
• 6 exercises for the glutes with a small ball

Useful categories: Slimming the Belly, Slimming Exercises.