May 14, 2026, 12:17 pm | Read time: 4 minutes
Nowadays, the fitness world offers countless abdominal exercises that promise to achieve the much-desired six-pack. Among all these, there is one that trainer and FITBOOK expert Alina Bock calls her favorite abdominal exercise. It not only trains the superficial but also the deeper abdominal muscles, as well as balance and coordination. Additionally, it effectively promotes muscle activation. She reveals which exercise is this all-rounder here.
Abdominal training is often included in workouts primarily for aesthetic reasons, if at all. Many perform exercises such as sit-ups, leg raises, and crunches, which aim to make the superficial and usually straight abdominal muscles visible with a low body fat percentage. However, the abdominal muscles consist not only of the straight abdominal muscles (rectus abdominis) but also the external oblique abdominal muscles (obliquus externus abdominis), the internal oblique abdominal muscles (obliquus internus abdominis), and the transverse abdominal muscles (transversus abdominis).
While the straight abdominal muscles are responsible for pelvic alignment and thus for trunk flexion, the external and internal oblique abdominal muscles assist in lateral bending and body rotation. The transverse abdominal muscles also play a role here.
The abdominal muscles serve to stabilize and relieve the spine. By tensing the abdominal muscles and increasing pressure in the abdominal cavity, the trunk forms a stable center, thus relieving the spine. Additionally, a well-trained core supports a healthy and upright posture, preventing posture-related issues and subsequent disc problems. Proper breathing also relieves and trains the pelvic floor, protecting against incontinence and other pelvic floor issues.
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Commonly Performed Abdominal Exercises and Their Limitations
Exercises like sit-ups and crunches, which are often included in training plans to cover abdominal exercises, can only activate the entire abdominal muscles to a limited extent. These exercises primarily train the straight abdominal muscles, covering only a small portion of the core muscles.
My Favorite Abdominal Exercise: Heel Taps with Pilates Ball
To cover a wide range of abdominal muscles and also train the deep abdominal muscles, thereby benefiting from health advantages, proper muscle activation is fundamental. As a trainer, my favorite exercise is heel taps with a Pilates ball. The reason: It targets the muscles precisely, promotes balance and coordination, and engages most of the abdominal muscles.
Proper Execution
The exercise requires a Pilates ball. The firmer the ball, the more challenging the execution. For beginners, it is recommended to inflate the ball halfway and gradually increase the firmness.
Start in a supine position with bent legs. The Pilates ball can now be placed under the lower back. It should be positioned so that the back is actively pulled into an arch. You can rest your hands on your abdomen while your elbows touch the floor. Now relax the abdomen and take a deep breath. Then, while exhaling, tense the abdomen. It is important that the pelvis tilts toward the ceiling and the lower back presses against the ball. The arch should now be completely filled.
Now hold the tension in the abdomen and lift the feet off the ground. The legs are bent in the air while the elbows on the floor provide stabilization. Then, alternately lower the heels toward the ground. The heels tap the ground alternately.
To further increase intensity and enhance coordination and deep abdominal muscle engagement, you can lift the elbows off the ground. The deep abdominal muscles must stabilize the body during heel taps. The abdominal muscles should be distinctly felt. The better they can be activated and tensed, the easier it is to maintain balance.
Muscles Trained
Heel taps on the Pilates ball train the straight and lateral abdominal muscles, the deep abdominal muscles, and the hip flexor. Through targeted tension and the use of an unstable surface, the deep abdominal muscles can also train the pelvic floor. This exercise is a good choice for promoting muscle strength, balance, and coordination. It helps alleviate and prevent back and pelvic floor issues.