There is no secret to getting a fantastic looking six pack abdominals. You can even do it using free exercises, costing you nothing but your time. Very important that you should know how to do the exercises correctly and in good form, to prevent any injuries. We highly recommend that you consult your doctor first before undertaking any abdominals exercise routine.
ExerciseBall Ab Workout
Some of the best workout you can do for abs can be done with the ball. This is because it is always hard to to get to some of the deeper abdominal muscles with other exercises. Whereas with the ball, you can exercise those hard to get muscles quite well.
Here is an exercise ball ab workout you can perform with the ball. Remember to warm up thoroughly.
1) Back Extension.
(a) Lie over the ball so it is directly under your hips. Knees can be straight or bent.
(b) Slowly roll forward and down the ball lifting your chest off it, and raising your shoulders up until your body is straight from toe to head.
(c) Hold that straight pose for a few seconds before going back to the start, while rolling the ball back to starting position. Do not hyperextend your back.
2) Butt Lift.
(a) Lie with your upper back on the ball, knees bend, neck and shoulders supported by the ball. Your position should be similar to sitting straight on a stool except the stool is tilted back by 45%.
(b) Lower hips to floor without rolling the ball - this is your starting position.
(c) Squeeze the glutes and raise hips up while pushing back through the heels. Keep raising hips until body is in straight line.
(d) Hold for a few seconds go back to starting position to repeat for another rep.
3) Hip Extension.
(a) Lie down on the floor with feet and heels propped on ball.
(b) Keeping abs tight, slowly lift hips off the floor (squeezing the glutes) until body is in a straight line.
(c) Hold for a few seconds and go back to start.
Note: To increase intensity, on the halfway point, after hips is raised, take one leg off the ball. Hold, then lower to start position. Repeat, then lift the other leg off the ball.
4) Abs Roll.
(a) Stand facing ball with hands and fingers touching the ball. Arms parallel by your side.
(b) Tighten torso, pull in the abdominal muscles and slowly roll the ball forward.
(c) Roll the ball forward as far as you can without arching or straining your back. Hold for few seconds.
(d) Push elbows into the ball, contract the abs, and pull the body back to start.
IMPORTANT :- Do not do the Abs roll if you have back problems.
It does not take you much time to perform the above routine.
I hope you have enjoyed your exercise ball ab workout - we will bring you more at a later stage.
