Ball Pass Exercise Targets Lower Abdominal Muscles

This exercise is a variation from the standard “crunch”.  It strengthens your abdominal muscles and your lower back muscles, while improving your balance and coordination.  The Ball Pass involves passing a stability ball from your hands to your feet by lifting your body to form a “v”.

 

To perform this exercise at home, or in the gym, you will need the use of a stability ball and a flat area to lie on. 

• Begin by placing the stability ball between your feet, holding the ball at its midpoint
• Lie on your back, still holding the ball between your feet and extend your arms over your head
• Lift your head and shoulders bringing the ball over your head.  You will simultaneously lift your legs and pass the ball from your legs (feet) to your hands. 
• Lie back down holding the ball in your arms which are once again extended over your head
• Repeat the movement and pass the ball from your hands to your feet, and lie back down