How to Do Crunches on Exercise Ball for Lower Abs

Horizontal tendinous creases across the rectus abdominis, the band of muscle fibers known as your upper and lower abs, give well-defined muscles that washboard look. However, the upper and lower abs do not function as separate muscles. Ab exercises that lift the pelvis, such as reverse crunches, target lower segments of the rectus abdominis muscle enabling you to work the lower ab region.

Things You'll Need

• Exercise ball
• Exercise mat (optional)

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Instructions

• 1

  Perform the ball reverse crunch while lying on your back with your calves resting on your exercise ball, as recommended by Ball-Exercises.com. Keep your arms stretched out to the sides, squeeze and lift the ball with your legs and bring it up towards your chest. Hold this position briefly then return to the starting position. On its website, the University of New Mexico presents an article by exercise scientist Len Kravitz, Ph.D., in which he recommends at least eight repetitions of each abdominal exercise you perform.

• 2

  Place your lower legs on top of the exercise ball when performing the ball jacknife. Ball-Exercises.com suggests raising your body up by placing your hands on the floor and straightening arms as though you were going to do a push-up. Bend your knees to roll the ball forward, hold for a moment and return to your original position. Allow your state of physical fitness and your muscle strength to determine the number of repetitions you perform.

• 3

  Exercise your lower abs with a Bosu Ball for better range of motion, as recommended by All-About-Abs.com. The Bosu Ball is an exercise ball cut in half and resting on a platform. To perform the lower ab crunches, lie on the floor with your hips on top of the Bosu Ball, feet together and knees bent to bring your hips to an approximate 90-degree angle. Slowly lower your legs to the floor touching down lightly on your heels. Hold for a moment, then raise your legs up to the starting position. Repeat this movement 10 to 15 times.

• 4

  Perform heel taps by placing your hips on top of the Bosu Ball. Bend your knees as you raise your legs up placing your hips at a 90-degree angle. Slowly lower one leg and tap your heel on the ground. Hold that position for a moment, then return to the starting position. Repeat this movement with your other leg.

• 5

  Perform leg raises. With your back on the floor, your hips lying on top of your Bosu Ball and your legs pointing up at the ceiling, slowly lower your legs until they are level with the upper portion of your body. Hold for a moment, then return to the starting position and repeat this movement. Try to keep your back from arching as you perform this exercise.