Strong abdominals are essential because they support are bodies, especially our low back, and also aid in balance. This exercise performed on a stability ball challenges your balance working your deepest core muscles to work hard as you perform each repetition. It will strengthen the abdominal muscles as well as your low back, and help achieve a firmer, stronger and more toned stomach.

• Select a ball size that puts your thighs parallel to the floor when you sit on top of it, knees bent at 90 degrees.
• Lie with your back on a stability ball, letting the ball roll up the spine until it’s under mid-to lower back. Your torso is about parallel to floor and head and shoulders are off the ball.
• Feet are flat on the floor about hip-width apart, and toes pointed forward.
  Place fingers, unclasped, lightly behind the head with elbows out to sides. Contract butt to stabilize position.
• Contract abs and exhale as you slowly raise upper body off ball. Inhale as you return to starting position.
• Beginners- Repeat with two sets of 15-20 repetitions.
• Advanced- Do two sets of 30 repetitions.

Tips on Form: Avoid pulling your neck forward or dropping your head back. Perform each repetition slow and controlled to avoid using momentum, which will decrease the efficiency of the exercise.

Advanced Tips:

• Lift one leg off the floor and perform the exercise. Alternating legs per set.
• Add resistance by holding a medicine ball reaching up with arms extended while maintaining proper form.
• Bring feet closer together challenging your balance.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.