Two of the best abdominal exercises are the Stability Ball Plank, and Stability Ball Rollout. However, these movements can be a bit too advanced for complete beginners. Hence, here are easier versions of each exercise:

Kneeling Ball Plank

• Kneel down on a mat and place your hands on a stability ball. Keep your abs tight and extend your body forward. Keep your back flat. Your body should form a straight line from your shoulders to your knees.
• Hold this position for 10 seconds, then return to starting position. As you get stronger, hold this position for a longer period of time, then eventually perform this movement on your feet (as opposed to kneeling position).

Stability Ball Mini-Rollout

• Kneel on the floor and clasp your hands. Place your hands on a stability ball. Keep your body straight and abs tight. Push forward and roll your hands over the ball as the ball moves away from your body.
• Try and rollout to 6-12 inches. Make sure to keep your body as straight as possible. You will feel a nice stretch in your abdominals. Return back to starting position and repeat. Start off with 5 repetitions and slowly build up to 10 repetitions.

To start off, include one of these movements at the end of your regular weight training workouts. Once you feel you’re strong enough, you can try the following superset workout:

• 1A) Kneeling Ball Plank 3×10 seconds
• 1B) Stability Ball Mini Rollout 3×5 repetitions
• Rest 60 seconds

With this workout, you perform the plank for 10 seconds, then immediately perform 5 rollouts. Rest for 60 seconds, then repeat the superset for a total of 3 times. I suggest doing your abdominal workouts at the end of your regular weight training routine.

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