How To Do Stability Ball Ab Tuck

By: Chris Freytag, CPT


Chris Freytag demonstrating an ab tuck with a stability ball

Stability Ball Ab Tuck is one of the most challenging yet most rewarding core body exercises available. This exercise strengthens your abdominals and lower back as well as challenging the arms and shoulders to hold your body weight up. Try this move out and you will feel your abs the next day!

Most of us are used to crunches or sit-ups that involve flexing your upper body while lying down. If you learn how to do Stability Ball Ab Tuck your core muscles will practice stabilizing you and flexing your abdominals all at the same time. The arms and shoulders are challenged to hold you in a plank position so you get a bonus!

Begin by choosing the right size ball. If you are close to 5’4” or shorter, you will want to choose the ball with a smaller circumference. If you are taller than that you will want to choose a ball that is bigger. No matter what size ball you choose, make sure the ball is properly inflated. For the Stability Ball Ab Tuck, place your belly on the ball and then walk your hands out until you are in a plank position with the top of your legs on the ball and feet straight out behind you. Pull your knees toward your chest by engaging your abdominals, then slowly push your legs back to a straight position so you are in a plank again. See how many you can do!

Make sure your hands are in shoulder-width apart. If it seems too awkward to roll in, try a different size ball.

If you like this move, try our workout Use the Ball, Lose the Belly.

Here are the steps to performing Stability Ball Ab Tuck:

1) Begin in a plank position with shins/feet on the ball and hands on floor just below your shoulders. (Note: feet on the ball is more difficult than shins).

2) As you exhale, pull your knees toward your abs lifting hips slightly.

3) As you inhale, return to plank position. Tighten your abdominals to avoid letting your back sag.

Targets: arms, shoulders, core

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