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Ab Exercises For Women: Ball Sit Ups

Learning how to engage your abdominals properly will make the difference between having a flat stomach or having a flabby stomach. Team up perfect execution of the abdominals with a proper diet and you can ensure you have a show-off stomach.

Like it up ladies to keep them coming!

See also Abdominal Exercises For Women

Join the discussion 36 Comments

  • Kay says:

    Hi it’s nice to that just doing this simple as can get you six pack abs, which is what would like to get. I would like your suggestions on arm exercises. After losing some weight my arms are flabby and from using weights they are bulked up. Please can you help a circuit for the arms would be so beneficial for me. Thanks so much for your blogs it’s helping me a lot.

  • Lorraine James says:

    Loving all the additional tips and exercises and I have been incorporating them into my full body liscious work outs! I really struggle with upper body strength, I still find it difficult to do push ups. I don’t have access to a gym and don’t have anything at home to do pull ups or chin ups, could this lack of ‘balance’ have something to do with it? Any tips to help me build more strength in my shoulders and arms would be greatly appreciated.

    • Flavia says:

      Hey Lorraine. Chinups would be very beneficial if you can add a chin up bar at home. Otherwise, in order to increase strength you should increase your weights and do less reps only up to 6. Do this only for a few exercises but ensure you are preforming the proper technique and switch it up. DO exercises that you have high reps, low weights and a couple that you lift heavy, with low reps. You could start your set heavy and finish light….I do this technique sometimes.

  • Michelle Shepherd says:

    Hi Flavia,
    I’m loving the new way your doing the videos with Vince talking through now. They are so clear and easy to hear. That is one exercise that I’m going to be adding to the end of my workouts instead of standard crunches. Thanks!

  • Deborah says:

    Hi Flav, what is a great exercise to get shoulder deltoids to pop out like the fitness models (and which part of deltoid is most important for this look…middle, anterior or posterior!

    • Flavia says:

      Cable lateral raises…this applies tension on the deltoid throughout the entire exercise. The medial delt is what you are looking at you need to build some muscle there for them to pop. This requires to lift heavy sometimes, switch it up but make sure you are using proper technique when you lift heavy on your shoulders….the press will help you lift heavier.

  • Wendy says:

    I recently woke up with a very sorry back. It my left hip flexor and sciatica nerve became very agiated and extremely painful. Since last Thursday night, I still have this but the pain has decreased at least 80% now. I couldn’t sleep in any posiition that was comfortable. The pain was also right below my waist in the back, horizontally. What type of exercises would help this?

    • Flavia says:

      I would see an Active Release Therapyst (Technique) (ART). They work with ROM to relax the muscle…could mean all the difference in the world. They then can tell you exactly what muscles are effective and how to strengthen them…it’s usually $50, so so very worth it.

  • Raquel says:

    Hi Flavia, great video, I often forget about the pelvic tilt when doing abdominals on the ball and what a difference that makes! I have 2 children, my youngest is almost 5 and I would like to know if abdominal training needs to be any different after having children. Thanks!

    • Flavia says:

      It only means that you may have a weaker pelvic floor, all the more reason to strengthen them and ensure that you are strengthening your back in the same amount.

  • Petunia says:

    These exercises are great, but I feel kinda shy doing these ‘thrusting’ movement in gym unless the gym is empty. Is it just me or do others have the same thoughts too?

  • Nicole says:

    Hello from Australia.
    I have just turned 40 and have excercised in some shape or form since my teens. For the first time in my life, I have torn my calf muscle (through running) and have been told by the Physio not to load my legs at all for the next month! Can you suggest any below the waist workouts so that I can still get a good cardio workout but still be gentle to my calves?
    P.s…love the Blogs!

  • Sandi says:

    Hey Flavia!

    Just wanted you to know I found a way to modify this if you do not have a stabilty ball/bosu available.
    I am in a hotel room so I grabbed 2 pillows, stacked them, and then proceeded with same movement. This allowed me to not only complete the thrust but the torso movement as well.
    I can already feel the fatigue in my abs, cool!

    If you have other exercises that can be done without any equipement at all, would be great if you could share, thank you!


  • Lori says:

    Flavia, You and Vince work great together!! Keep up the great work!!

  • Donna says:


    How many abdominal exercises should I incorporate into my normal workout?

    Thanks =)

    • Flavia says:

      If you really want nice popping strong abs, I would do 4 days of around 10 exercises on each day. Treat them like a circuit, 3 sets of 3.

  • Donna says:

    I have 5 children and no matter what I do, my abdominals are flabby. I am 5 feet 1 inch and weigh 100 lbs. so I am not overweight. Any suggestions???

    • Flavia says:

      Depends if it is fat or skin. Skin – do a lot of abdominal work to tighten the skin. Fat (and there can be some even if you aren’t over weight), HIIT will do the trick every time. From cardio or resistance training-bootcamp style moving from workout to workout to keep your heart rate high and making yourself work really hard!

  • Elizabeth says:

    Awesome! How many sets/reps do you recommend?

  • Robin says:

    awesome demonstration! ” Thank you” “Thank you” 😉

  • Kara says:

    Hey Flavia,

    What is the best lower ab and oblique exercise to do at home? I usually like to hit each area of the core, giving each a run for their money!

    Thank you!

  • Lisa says:

    Hi Flavia; I am just getting into the videos and so far great workouts. Three questions I have.

    1- With the Showoff Stomach, do you repeat the circuits like Day 1, or challenge by increasing your speed.
    2- Should you take a protein supplement after every workout.
    3- Do you stretch after Showoff Stomach workout, it doesn’t say, and if yes is it the same stretching as Day 1?
    Thanks for the info, and thanks for creating a workout that is a new challenge for women 🙂

    • Flavia says:

      Hey Lisa!

      1. yes repeat and yes challenge by increasing your speed…both!
      2. yes, a protein shake would do it!
      3. yes, always stretch after every workout. You can do the same as day one, throw in a cobra stretch too for your abs.

      Thank you Lisa. All the best!

  • Kate says:

    Great video! I love using my exercise ball as much as possible, so I don’t have to have so much exercise equipment cluttering my basement. I also wanted to let you know that Vince is saying to exhale on both the crunch and release – “blow out all the air” on the crunch and “exhale on the way down”. I inhale on the release so I don’t pass out. 🙂

  • Trelle says:

    I have purchased several balls. I seem like I am buying the wrong size stability balls, and the brands I have purchased haven’t been the same quality I have used in gyms. How do I know which size ball is best for me, and PLEASE recommend some brands. The ones I have gotten lose their air so quickly, and/or I can’t seem to get them filled up all the way. Thank you so much. I only want a recommendation of a brand so I can stop wasteing my money! 🙂

    • Flavia says:

      Great question. You should choose a ball that is based on your height:

      55 cm – 4’11” – 5’4″
      65 cm – 5’5″ – 5’11”
      75 cm – 6’0″ – 6′ 7″

      I would go to any fitness store and ask the store owner what SB is best. There are so many out there.

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