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"I love this exercise because it advances the plank in two ways: 1) you're on a ball and 2) you stress the core by moving the ball away from your body," says Rick Richey, owner of R2Fitness LLC and master instructor for the National Academy of Sports Medicine.
"You get to control how easy or difficult the exercise is by the distance of the ball from your body—I have done this for years and can still make it hard enough to fire up the abs!"
To do it: Kneel with your elbows bent under your shoulders on top of a stability ball. Draw your abs in tight, keep your weight in your arms (chest lifted off the ball), and extend both legs out straight behind you, feet about hip-width apart. Maintain a straight line from your head, shoulders, hips, knees, and feet. Once you are stabilized on the ball, slowly roll the ball away from your body to increase the lever length and add stress on the abdominal region. For safety, go slowly and start with short movements in and out for 10-15 reps. When you feel ready, you can progress how far away you reach and your number of reps, Richey says.
20 top fitness experts reveal their go-to move for a flat, sexy stomach.
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