How to Do Upper Abdominal Curls With an Exercise Ball

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This high-impact exercise strengthens your upper abdominal muscles by contracting them in an exercise ball curl.

Method 1
Getting in the Starting Position

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    Put your exercise ball in an open area. You should have plenty of free space to move around, and all sharp/heavy objects should be removed so as to minimize the potential for accidents.
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    Lay on your back on the exercise ball, making sure that the middle of your back is touching the ball. Make sure your feet are planted firmly on the floor. Align your hips and shoulders, then clasp your hands together behind your head. You should now be in a neutral position.

Method 2
Performing the Exercise

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    Inhale and contract your hips and buttocks.
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    Exhale and roll your body up slowly so that your head is raised and your shoulder blades are just off the ball. Make sure that your hips stay in the same position; don’t let them drop down.
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    Inhale and slowly move back into the starting position. Repeat for the recommended number of repetitions/sets. Try to control your motion so that the only part of you that moves is your upper body.

Method 3
Advanced Version

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    To make this exercise more challenging you can bring yourself up closer to the ball so that your lower back and pelvis are touching it. This would be instead of starting with your back on the ball, which requires less effort in your abdominals.

Method 4
Frequency

  1. 1
    Do 8 repetitions of this exercise per set, then rest. Repeat until you’ve completed 2 sets.
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    In order to start seeing results, aim to do 2 sets 5 days a week for 6 weeks.

Tips

  • The benefits of these exercises are increased strength and flexibility in your abdominal muscles.
  • To make this exercise less challenging you can walk yourself further out from the ball so that more of your upper body rests on it.

Warnings

  • Take care to use your hands to support the weight of your head to avoid straining your neck.
  • Potential injuries that may be incurred if these exercises are performed incorrectly are abdominal and neck muscle strains.

Things You Need

  • Exercise ball (make sure the size of the ball is suitable to your height)
  • Towel (optional)

Article Info

Categories: Personal Fitness | Warm Ups Stretching and Flexibility