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Perform each exercise in the order shown above. Each repetition should be slow and controlled. No rest is taken between each ball exercise. You may rest up to 1 minute after completing each of the five ball exercises before moving on to the next set.
Rest your shoulders and head on the top portion of the ball with your feet flat on the ground about hip-width apart. Elevate your hips so your knees, hips, and head are in line and parallel to the ground. Raise both arms and place the palms of your hands flat together over your chest. While keeping your arms straight, rotate your arms left and right. During each rotation, you should roll onto one shoulder as you rotate to the right and left. Keep your hips elevated during each rep.
Exercise Ball Workouts
Keep your feet firmly on the ground. When you lay back on the ball your mid to lower back should arch over the top of the ball. Reach back with both arms until your knees, torso, head, and arms are inline and parallel to the ground. While keeping your arms straight, sit up by pushing your hips back underneath your torso. Finish each rep with arms straight overhead in an upright seated position on the ball.
Sit with your feet about shoulder-width apart and flat on the ground. You should be seated between the side and top of the ball. Lay back slightly until you feel your abs tighten. Sit up and reach across your body with one arm before laying back down to repeat the same movement with the other arm.
Start by placing your hands on the side of the ball. Your hands should be close together. While kneeling, push the ball away from your body while keeping your back and arms straight. Roll the ball away until your forearms meet the ball, and your elbows bend to about a ninety-degree angle. Pause the movement before pulling your arms back and raising your body into the starting position.
Best Stability Ball Workouts For Abs
While lying flat on the ground, grab the ball on each side between your ankles with your knees bent. Place your arms flat on the ground. While keeping your head and back flat on the ground, raise the ball up and over your stomach. Lift your hips off the ground to perform the reverse crunch movement. Slowly lower the ball back down to the ground before starting the next repetition.
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Three Swiss Ball Six Pack Moves
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The 9 Best Stability Ball Exercises For Core Training
The ball will act as a surface, a weight, and an exercise machine in this workout, recruiting the abs, obliques, and transverse abdominis—a deep core muscle that’s critical to a strong midsection and pain-free back—which most conventional abs workouts leave untouched.
Perform the paired exercises (marked “A” and “B”) as supersets. So you’ll do one set of A, and then B before resting. Complete all the prescribed sets for the pair before moving on.
Rest your forearms on the Swiss ball and extend your legs behind you. Brace your abs and roll the ball forward as you extend your arms and hips. When you feel you’re about to lose tension in your abs, roll yourself back.
The Best Medicine Ball Ab Workout
Get into pushup position, resting your forearms on the ball. Brace your abs and move your elbows in a circular pattern, rolling the ball beneath them. Complete five circles in a clockwise motion, and then repeat counterclockwise.
Lie back on the ball with feet shoulder-width apart on the floor. Your lower back should be supported by the ball. Place your hands behind your ears and tuck your chin. Curl your body up off the ball until you’re sitting up.
Lie on your back on the floor, and hold the ball between your ankles. Extend your arms behind your head. Sit up while raising your legs simultaneously, and pass the ball from your legs to your hands. Go back down to the floor and repeat, passing the ball from your hands to your legs. Each pass is one rep.
Most Effective Ab Exercises With A Swiss Ball (top 3)
Lie back on the floor, and drape your legs over the ball with hips and knees bent. Crunch your torso up to meet your legs.A few weeks ago I talked about some of the benefits of using a stability ball with traditional exercises (see that article here). I mentioned that many times I only ever see people using stability balls to work their abdominals. That was not to take away the benefits that stability balls have on the abdominals, but to get you to think about the many other exercises you can do with them.
Today, I want to give you a few more stability ball ab exercises that only target your midsection and go far beyond the standard crunch. Of course, we will start with the standard crunch because, let’s face it, when executed properly it can be one of the most beneficial exercises to really tone those abs.
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Minute Beginner Abs Workout With Ball Video
Alternate adding 2-3 of these stability ball ab exercises into your daily workout routine to strengthen and tone the abdominals, or complete the entire workout for a serious ab burner.
As I mentioned, a basic stability ball crunch can be one of the most beneficial ab exercises using the ball. However, as a trainer, I see so many people performing this exercise incorrectly. This exercise should be performed SLOW and with control. Fast, bouncing, and jerky movements will have no effect and will use momentum instead of muscles to move through each exercise.
To correctly perform this exercise, start by having a seat on the ball. If the ball is the correct size, your thighs should be parallel to the floor. Walk your feet about a foot in front of you so that the ball is in the small of your back. Position your feet hip-distance apart with a 90-degree bend in your knees. Place your hands behind your head, but don’t pull at the neck. Slightly extend your spine over the ball to feel a small stretch in your abs.
Full Body Exercise Ball Workout In 5 Exercises!
To perform the crunch, firmly place your weight in your heels and use your abdominals to curl your torso up a few inches, trying to bring your ribs to your hips and pulling your abs in tight. Extend back over the ball and repeat 15-20 times.
Too many times people “bounce” on the ball, or the ball rolls forward and backward when they do crunches. Unfortunately, this is “cheating” and you won’t get any abdominal benefits from performing them this way. So remember, take your time and know that sometimes smaller movements are more effective than larger movements. Stability Ball Oblique Crunch
This exercise is very similar to the previous one, only this time the focus is on the obliques. To do this exercise, you will start the same as the basic crunch. As you are ready to “crunch” up you will rotate to engage your RIGHT obliques. As you lift your chest, simultaneously twist your shoulders to the right.
Core Exercises With A Stability Ball
Focus on bringing the LEFT ribs to the RIGHT hip and keeping your feet planted firmly. The ball will slightly move for this exercise, but again, a smaller, slower, and more controlled movement is more beneficial. Complete 10-15 on each side, focusing on one side at a time OR alternating side to side. Russian Twists on the Stability Ball
This exercise can be performed with or
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