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Jason Lee. Lie on your back with the exercise ball under your heels and your palms flat on the floor. (B) With hips still raised, bend your knees and roll the ball toward you with your feet until they’re flat on top of the ball. Method 1 Chest lift is a great abdominal exercise. Your head and shoulders should... Bend the knees as though you're going into a squat. Lie on the floor with arms beside you and calves on the ball. Oblique Crunch 2Another basic crunch. Press through the heels to come back to start. Side Stretch. Ab Crunch 1By reaching with your arms forward you make this abdominal crunchrelatively easy. (A) Lift your backside up without arching your back (keep your abdominals tight for support). Repeat for 15 reps. Chest Lift on the Exercise Ball. The ball can be difficult for beginners because it creates an unstable surface, but with a little practice, an exercise ball can be a great tool and even help you use your muscles in new ways! Marching on the ball is a great beginner's exercise ball routine. It works the upper and lower abs areas. The best way to use an exercise ball as a beginner is to practice simple core and leg exercises to build your confidence. Sit on the ball and slowly walk the feet forward until you're at an incline on the ball. Lie on your left side on a stability ball with your left hand touching the floor and your … Easy Exercise Ball Workout for Beginners Shoulder Stretch on the Exercise Ball. Side Crunch with Knee on FloorThis is a good beginner abdominal crunch to target obliques. Most beginner exercise ball workouts include crunches- so here they are.