Great Abs Workout on a Stability Ball
Great Abs Workout on a Stability Ball
If you’re getting a little jaded with the same old abs workout and would like to explore some non-traditional exercises …
Well, in that case, take another look at the simple exercise ball. Sometimes known as a stability ball, it’s not only one of the cheapest items of exercise equipment but it’s also one of the most versatile. With a little planning it’ll give you a great whole body workout but, for our purposes we’re only going to discuss some excellent ab exercises.
The exercises may sound easy but don’t underestimate them – they’ll give your abs a really good workout and you’ll probably feel the effects the following day.
And just as a small bonus, you can expect most exercise ball based ab workouts to strengthen your back, as well as abdominals and obliques.
The first step is to find a ball that is the correct size for you. When you sit on it your feet should be flat on the floor, your knees and hips must form right angles, and your thighs must be parallel to the ground.
You are probably already in the habit of doing some warm up’s before exercise and it’s a good idea to maintain that routine before your stability ball workout. It does not need to be too intense just a few minutes on a treadmill, exercise bike, elliptical trainer or simply walking or marching in place.
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OK, enough talk, here’s 3 non-traditional ab exercises for your enjoyment:
Exercise 1 (seated):
Start by sitting on the ball with feet flat on the floor, keeping your abdominals tense.
Raise one heel, keeping your toes on the floor, and then the other.
Then lift one whole foot off the ground, keeping it flat, lower it and then raise the other foot (as if you were marching in place, but slowly).
Then raise and lower each arm in turn.
Finally, raise and lower each arm in turn while lifting the opposite foot off the floor.
Start with 8-10 reps and increase gradually.
Exercise 2 (prone):
Lie face down with your stomach in the middle of the ball, with palms flat on the floor, arms in a straight line from the shoulders. Again keep the abdomen tight.
Walk forward on your hands until the ball is under the thighs, then walk your hands back to the starting position and rest.
Walk forward on your hands again until the ball is under your thighs but this time stay there and slowly raise each arm in turn. Do the reps then walk back to starting position and rest.
Lastly, walk your hands forward until the ball is under your thighs, stay there and do push ups. At first, don’t go too slow. Do the reps then walk back to starting position and finish.
Exercise 3 (also prone)
Starting position is the same as the previous exercise, ie lie face down with your stomach in the middle of the ball, with palms flat on the floor.
Walk your hands forward until the ball is under your shins. Tighten your abdominals and then pull the ball forward by bending your knees until they touch your chest.
Complete one rep by extending your legs back to the starting position.
Ab workouts on the exercise ball are fun and effective. I hope you are now inspired to give them a try. You won’t regret it.
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Remember, it’s always wise to consult with your doctor before starting any exercise or fitness program.
Article from articlesbase.com
