Excellent Ab Exercises With a Ball - How the Flexible and Versatile Ball Aids in Firming the Abs
For many ab enthusiasts, ab exercises with a ball are simply not that impressive and interesting.
They tend to ignore and despise the tool because for them its effects are superficial, providing no solid and tangible results in trimming and firming the muscles.
The truth is, an exercise ball is quite an effective and yet flexible and inexpensive tool for ab fitness people.
Helping improve the body's balance, it strengthens the core muscles as well.
Versatile as it is, it can be brought along anywhere and used by people of all ages.
What is more interesting is the fact that a number of workouts can be performed with the aid of a fitness ball.
Reverse leg and hand extensions is one of them.
The person simply lies on top of the ball with his midriff, securing balance with his toes and hands.
Facing the floor, he then extends his right arm and its counter leg at the same time.
He remains suspended in that position for about 2 seconds prior to relaxing and assuming previous position during start up.
The same procedure applies on the other arm-and-leg pair and may be performed for as long as the person can go.
This exercise targets the upper and lower back, the hamstrings and the glutes.
Ranking second in the ab workouts with a fitness ball is the hip lifts.
The person lies with his back flat on the floor.
He then places his heels atop the ball after bending his knees.
With stretched arms on the sides, he is able to reinforce his frame and support his trunk.
He lifts his back with simple squeezes and aims to push the hips upright.
He then remains suspended in that state for about 2 seconds and assumes previous position.
An excellent workout for both the hamstrings and the glutes, this may be repeated 8 times in 3 sets.
Another workout/exercise with the use of a fitness ball is the elevated push-ups.
Initially, the person's knees must be placed atop the fitness ball with his hands touching the floor.
Facing down and with his body parallel to it, he then tries to lower his upper trunk until such point when his face is just several inches away from the ground.
He then retracts his trunk back and settles down to relax.
Repeated 8 times in 3 sets, this workouts the pectorals, the biceps, triceps and the shoulder muscles.
The last highly-recommended fitness ball exercise is the core crunches.
This begins with the person kneeling down with the ball upfront.
He then crouches or bends down his trunk to the waist with his elbows on the ball.
Squeezing his abdominal muscles, he rolls the ball until his body stretches up.
He keeps on rolling the ball until he is back to the previous position during start up.
Done in 3 sets for 8 consecutive times, it strengthens and firms the ab muscles in no time.
They tend to ignore and despise the tool because for them its effects are superficial, providing no solid and tangible results in trimming and firming the muscles.
The truth is, an exercise ball is quite an effective and yet flexible and inexpensive tool for ab fitness people.
Helping improve the body's balance, it strengthens the core muscles as well.
Versatile as it is, it can be brought along anywhere and used by people of all ages.
What is more interesting is the fact that a number of workouts can be performed with the aid of a fitness ball.
Reverse leg and hand extensions is one of them.
The person simply lies on top of the ball with his midriff, securing balance with his toes and hands.
Facing the floor, he then extends his right arm and its counter leg at the same time.
He remains suspended in that position for about 2 seconds prior to relaxing and assuming previous position during start up.
The same procedure applies on the other arm-and-leg pair and may be performed for as long as the person can go.
This exercise targets the upper and lower back, the hamstrings and the glutes.
Ranking second in the ab workouts with a fitness ball is the hip lifts.
The person lies with his back flat on the floor.
He then places his heels atop the ball after bending his knees.
With stretched arms on the sides, he is able to reinforce his frame and support his trunk.
He lifts his back with simple squeezes and aims to push the hips upright.
He then remains suspended in that state for about 2 seconds and assumes previous position.
An excellent workout for both the hamstrings and the glutes, this may be repeated 8 times in 3 sets.
Another workout/exercise with the use of a fitness ball is the elevated push-ups.
Initially, the person's knees must be placed atop the fitness ball with his hands touching the floor.
Facing down and with his body parallel to it, he then tries to lower his upper trunk until such point when his face is just several inches away from the ground.
He then retracts his trunk back and settles down to relax.
Repeated 8 times in 3 sets, this workouts the pectorals, the biceps, triceps and the shoulder muscles.
The last highly-recommended fitness ball exercise is the core crunches.
This begins with the person kneeling down with the ball upfront.
He then crouches or bends down his trunk to the waist with his elbows on the ball.
Squeezing his abdominal muscles, he rolls the ball until his body stretches up.
He keeps on rolling the ball until he is back to the previous position during start up.
Done in 3 sets for 8 consecutive times, it strengthens and firms the ab muscles in no time.