ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Using a Medicine Ball or Yoga Ball To Do Ab Workouts

Updated on July 16, 2015

Ab Workouts With Yoga Balls

There are lots of ab workouts you can do to tone your abs and burn belly fat.  But some of the best abdominal exercises you can do involve using a medicine ball, yoga ball or what is called a swiss ball. I've even heard people call it a pilates ball or a fitness ball.

Regardless of what you choose to call it, yoga balls are a great way to trim belly fat and tone your abdominal muscles.  Working out with a variety of yoga ball and medicine ball ab workouts will train and target your abdominal muscles.

  • Medicine balls are the balls that weigh around 7 pounds or more, they are about the size of a basketball.
  • But fitness balls or yoga balls have a diameter of around 3 feet and are filled with air as opposed to heavy sand.

Fitness balls are sometimes used as a slanted sitting device for crunches and other exercises and medicine balls are used as a device for adding resistance when doing crunches. Generally you would hold a medicine ball in front of your stomach or chest, and the medicine ball would add additional resistance on the abdominal muscles.

The Best Yoga Ball Ab Workouts

  1. Exercise Ball Crunch - The exercise ball crunch is an ab exercise that looks very similar to the woman pictured above. Position yourself so that you are sitting down on the yoga ball and do a crunch with your hands touching the side of your head. You want to have a balanced posture when you are doing crunches on an exercise ball.
  2. Yoga Ball Core Roll - This can be done by getting on a workout mat and staying in the push up position. Raise your feet on top of the yoga ball while maintaining the push up position and crunch your legs forward in a way that rolls the ball toward you and your knees should be moving toward your stomach.
  3. Yoga Ball Passes - Can be done by laying on a workout mat, lay on your back with the yoga ball between your feet. Make sure your body is parallel with the floor and keep the yoga ball between your feet. Lift your arms and head in a crunching motion and simultaneously lift the yoga ball with your feet. At the climax of the crunch, grab the yoga ball with your hands and continue alternating from your hands to your feet.
  4. Yoga Ball Leg Lifts - This exercise can be done by laying flat on your back with the yoga ball between your feet. Slowly lift the ball about with your feet and try to lift the ball about 4 inches over the floor. You can choose to do reps of this exercise or you can decide to hold the yoga ball up for 10 seconds.

The Best Ab Exercises When Using a Medicine Ball

One of my favorite ways to use a medicine ball when doing an ab workout is to do crunches on a decline bench.  You can do it yourself by holding the medicine ball to your chest or your could have a friend help you out by gently throwing the ball toward your upper abdomen as you complete each rep.  As you complete each rep, throw the medicine ball back to your friend so that he can quickly throw it back to you (in a gentle way).  If you do this right, you will receive the medicine ball just before you go back down into the decline position.  If this sounds too difficult or if you don't have a partner, its perfectly fine to just do medicine ball crunches by yourself.


    0 of 8192 characters used
    Post Comment
    • profile image


      8 years ago

      I’ve always been pretty skeptical of yoga, having been a devout believer that frequenting the gym was a far superior method of staying in shape than doing stretches half naked with some dude who is most likely a metrosexual. I have to warn you though… don’t wait until your late 20s like I did to start trying some of these yoga exercises. Since I started working out in high school I’ve done crunches and using ab belts nearly every day, and although I’ve always had a decent amount of muscle everywhere else, I could never really tone my core muscles as much as I wanted. About a year ago, my friend showed me some basic yoga exercises like the cobra pose, and just from doing those for about an hour a day, I’ve gotten better results than I did from all those years of doing crunches. Now I finally have that cut, jesus on the cross abs and obliques (I actually have pics from the way they looked before and after: doing yoga abs and ab belt abs).

    • Lady_E profile image


      9 years ago from London, UK

      This would be a comfortable, enjoyable work out. I love it.

    • profile image


      9 years ago

      Awesome workout tips, thanks for the advice

    • profile image


      9 years ago

      Awesome ab workouts, doing ab workouts with yoga balls is among my favorite gym exercises


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)