This stability ball ab workout will target your entire core with just a few exercises. You’ll strengthen your abdominals, obliques, and low back with just a ball.
This quick little series is one that I have done tonsssss of times when I’m short on time, or want a little extra
Start sitting on the ball holding each end of a dumbbell in your hands. Carefully walk your feet forward, and roll onto the ball until the ball is supporting your lower back. Hold the dumbbell at your chest and then extend your torso backwards over the ball. Keeping the ball and your legs stable, curl your torso back up over the ball. Repeat 15 ab curls.
Take Your Abs To The Next Level: 7 Yoga Ball Exercises For A Tight Tummy
Remain in the same position as your regular ab curls on the ball. But this time, when you curl up start rotating your torso to the RIGHT. Then lower back down through the center, and curl and rotate up to the LEFT. Repeat twisting side to side in each curl up for a total of 10 twists on each side.
Continue sitting on the stability ball, but walk your feet out even farther so that your hips are off the ball and your upper back and head is supported on the ball. You should be in a sort of bridge position. Extend the dumbbell up towards the ceiling with straight arms. Then keeping your legs and hips as steady as possible, Twist your torso to the RIGHT bringing the dumbbell with you. Return back to the center position, and then twist to the LEFT. Continue twisting side to side for 10 repetitions on each side.
Come down onto the mat, laying your back on the mat, and resting your calves and feet on the stability ball. Continue holding the dumbbell by each end, but extend your arms out straight in front of your chest. Once again, keep your legs and hips stable as you curl your upper torso, bringing the dumbbell towards your knees. Lower your chest back down and repeat 15 times.
Ab Moves With Exercise Ball
Continue just as you did with the dumbbell oblique curls, but start to add in a rotation form your torso. As your curl up, twist towards the RIGHT, drawing your abs in deeper, then lower your chest back to the center. Repeat twisting towards the LEFT, and then back to center. Continue side to side for 10 repetitions on each side.
Come down onto your knees on the mat with he ball in front of you. Roll your stomach over the ball, and walk your hands forward so that your legs or feet are on the ball (the closer the ball is to your feet, the harder the exercise is, so if you need to modify, have the ball on the thighs). Walk your hands so that they are directly under your shoulders. Engage your abs keeping a straight line from your head to your toes the entire time. Hold for 20-30 seconds.
Stay in your plank with your feet on the ball, and hands under your shoulders. Keep your shoulders steady as you use your abs to pull your knees into your chest lifting your hips slightly up. Then extend your legs back out straight to your plank without letting your hips drop. Complete 10 repetitions.
Medicine Ball Exercises For Your Abs, Arms, Shoulders, And More
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Flatten Your Stomach With A Swiss Ball
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Time to get schweddy with some balls! Medicine balls, that is. Available in varying sizes and weights (some up to 150 pounds), these weighted spheres can help improve muscular power and sports performance.
Swiss Ball Exercises For Six Pack Abs
Medicine balls can be thrown and caught (don’t try that with a dumbbell!), making for explosive movements that can improve overall athletic ability.
While recent research on medicine balls is limited, a 2012 study found that a 12-week resistance training program using medicine balls improved throwing distances.
Ignjatovic AM, et al. (2012). Effects of 12-week medicine ball training on muscle strength and power in young female handball players. DOI: 10.1519/JSC.0b013e31823c477e
Exercise Ball Ab Workout
In 2018, research on children (don’t worry — no kids were harmed in the making of this study) found that medicine ball interval training could elicit the same amount of cardio demand as intermittent running or cycling.
When choosing a weight, pick a ball that’s heavy enough to slow the motion, slower than if you weren’t using any weight at all. Make sure it’s not so heavy that your control, accuracy, or range of motion (or the person next to you) takes a hit.
For each move, aim for 10–15 reps — or as many as you can do with good form. And don’t miss the full-body workout below that puts some of these moves together.
Stability Ball Exercises To Burn Belly Fat
Bend at your hips (hinging forward slightly), being careful not to arch your back, and slam the ball on the ground directly in front of you.
Lie faceup, legs extended (but try not to snooze on the mat). Holding a medicine ball with both hands, reach your arms overhead (à la first-thing-in-the-morning stretch).
Engage your core to lift your hands and feet simultaneously so your body forms a V position. At the top of the V, pass the ball from hands to feet.
Key Stability Ball Exercises During Pregnancy
Squeeze the ball between your sneaks, then slowly lower arms and legs back down to the floor. Return to the V position and pass the ball back to your hands.
Lie faceup with legs extended in the air, so your body forms an L shape. Holding the ball overhead, crunch up, hold, and then lower back down to the starting position.
Lower to the starting position with arms extended overhead, holding the ball in place between your feet. Crunch back up, grab the ball, and return to the starting position, holding the ball overhead. Repeat.
Beginner Yoga Ball Exercises
Ready to take standard situps up a notch? Lie faceup, holding a medicine ball in front of your chest with both hands.
While keeping legs straight, sit straight up, so your body forms a giant L shape. With control, lower back to the starting position. Repeat.
Kneel on right knee with left foot back and toes curled under to form a 90-degree angle. Hold a medicine ball in both hands close to your body while keeping your torso tight and perpendicular to the floor.
Gym Ball Exercises
Bring the medicine ball toward your right hip, while keeping the rest of your body forward. Next, transfer it diagonally up and across the body (Think: John Travolta in Saturday Night Fever).
Hold this position for 1 count before returning to the starting position. Repeat the movement in the opposite direction with your right foot forward.
This move is one of the easiest for beginners, but you can amp it up by using a heavier ball. Hold a medicine ball about an inch away from your chest, right in front of your sternum.
How To Do Stability Ball Ab Pike
Extend your arms to the ceiling, reaching the ball overhead, then slowly lower the ball back to the starting position. Easy-peasy, right?
This is totally like ribbon dancing, just probably not as graceful. Stand with feet about shoulder-width apart. Hold a medicine ball with both hands on one side of your head, with arms fully extended.
Slowly move the medicine ball in a fluid, controlled motion, forming a figure 8. Repeat reps clockwise, then switch directions. This one can be deceivingly tiring, so try it with a lighter ball first.
Stability Ball Ab Workout Targeting Your Core With An Exercise Ball
This can get a little tricky as far as balance goes, but we promise you’ll look like a total champ once you’ve got it down.
Lie faceup on an exercise ball, with neck and shoulder blades resting on the ball’s center and knees bent at a 90-degree angle (torso parallel to the floor).
Now it’s time to really put on a show: With abs engaged and
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