If you do not have a specific ab wheel, but want to do a similar exercise, you can do the ab roll out on a stability ball. It is not quite as intense, but once you get going, it does get tiring.

Step 1: Start out kneeling down, with your hands resting on a stability ball out in front of you.

Step 2: Roll forward, allowing your arms to go out along the ball. You will be stretched out in a straight line, and your elbows will be centered over the ball.

Return to the starting position and repeat.

Ab Roll Out on Stability Ball video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The twisting ball crunch is much like a regular “ball crunch” where you’re on stability ball. But in this exercise, you also have to twist, so you work your abs and obliques.

Step 1: Lie back on the ball like you’re doing a ball crunch. (Ball under your back, feet flat on the floor, hands beside ears.)

Step 2a: Contract your abs and lift your shoulders towards the ceiling. When you come up to the top position, twist to the side.

Then lower to the starting position and repeat.

Step 2b: Alternate sides each rep.

(Like this: up and twist left, down, up and twist right, down, up and twist left, down, etc.)

Twisting Ball Crunch video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The ball crunch is similar to the basic abdominal crunch, except it is done on top of an exercise ball. This requires more balance, and as a result, recruits more core muscles to hold your body steady during the movement.

Step 1: Sit down on the ball and roll forward until the ball is under your back. Your feet should be feet flat on floor, knees bent 90 degrees, and your hands beside your ears.

Step 2: Contract your abs tightly and lift your shoulders towards the ceiling. Keep your eyes focused on the ceiling and do not pull your head forward.

Then lower back down and repeat.

Ball Crunch video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

Here is an exercise for your lower back and glutes that can be done at home, easily, requiring nothing more than an exercise ball.

Step 1: Start with the ball under your stomach. Your hands and toes should be touching the floor, much like a push up position.

Step 2: Contract your abs, back, and glutes to lift your legs off floor so they’re straight out behind you.

You’ll feel the squeeze in your lower back. (Also, your entire core is used to hold yourself steady, so you might feel a little shaky at the top position.)

Lower your legs back to the floor and repeat.

Ball Hip Extension video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

Here is an exercise to work your back muscles. It is similar to a back extension you would do at the gym, but it can be done at home on an exercise ball.

Step 1: Start out on top of the ball, with the ball resting under your stomach. Your hands should be beside your ears, and you can have either your knees or your toes on the floor.

(With your knees on the floor, it gives you stability to focus on your back, like if you were on a back extension bench. With your feet on the floor, the exercise requires more core muscles to stabilize your body. Take your pick.)

Step 2: Contract your back muscles to lift your head and shoulders.

At the peak of the the extension, your shoulders, hips, and knees should be roughly in a straight line. (Or if you’re on your toes, your shoulders, hips, knees, and ankles should be in line.) This is a fairly short range of motion, but it effectively targets your lower back.

Then lower back down and repeat.

Ball Back Extension video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.