Exercise

Ball Exercises to Tone Abs

November 20, 2009
By James H McKay

Using an abs exercise ball is a great way to achieve a six pack. This simple but very effective apparatus to use exercising your stomach muscles. Abs exercise balls are not expensive at all and easy to use. Using the abs exercise ball, you especially strengthen the erector spinae and traverse abdominus, which is hard to strengthen through other conventional exercises. If you have not included the abs exercise ball in your routine so far, start out with the more simple exercises first. If you are not certain how to do an exercise accurately or experience any hurt, consider skipping that exercise and moving on to something else.

Before working with an ab exercises ball, there are some things to remember that can help in your workouts.

1. Tighten your abdomen muscles by drawing in your tummy button to your spine. This can help stabilize your lower back, pelvis and hips.
2. Keep an area between your chin and chest to help prevent lifting with your neck muscles.
3. While you must consult a doctor previous to starting any workout plan, this is especially valuable for ab workouts if you have osteoporosis as a number of exercises can do further damage than good to your lower back.
4. Be certain to make use of good form for every exercise. If you can’t accomplish this right away with a particular exercise, also try it at a later instance as soon as you become stronger and you can keep form. Work your stomach muscles like you would every other workout, three to four times a week.
Taking this advice into consideration when exercising with the abs exercise ball, you can do the next exercises for that desired effect. Include the next abs ball routine into your workout as soon as possible. It will help you build some killer abs.

Exercise Ball Crunch.

1. Support the ball under your lower/mid back while lying face upwards.
2. Put your arms either behind your head or across your chest.
3. Pulling the underside of your ribcage toward your hips, Pull in your stomach muscles to take your torso off the ball.
4. Be certain the ball doesn’t roll, keep it balanced as you curl upwards.
5. Drop back down stretching your stomach muscles. Do again for 12-16 repetitions.

Now that you have the basic exercises by incorporating the abs exercise ball into your routine under your belt, here are a few more difficult exercises to consider:

Ball Balance

1. Set the ball beneath your stomach muscles and hips, with hands on the ground and your legs in the raised pose.
2. Draw your stomach muscles in and sustain the position for 20-30 seconds, keeping your body straight.
3. Keep your balance and little by little lift your right arm out to the side. Be certain the ball doesn’t roll and don’t collapse any part of your body.
4. Wait for 8 to 10 seconds and then switch arms. Do this for more or less 10-16 reps, for 1 to 3 sets.

Hip Extension

1. Lie down with heels propped up on the ball.
2. Little by little take your hips off the ground, tightening your stomach muscles, until you have formed a straight line.
3. Control for 8 to 10 seconds and bring down. Do again for 10-16 reps, for 1-3 sets.

James McKay Is a Six Pack Trainer, Nutrition Specialist And Creator of a FREE Mini-Course With The Best Ab Workout For Women and Men To Get Six Pack Abs Without Supplements, Cardio or Gadgets! Go Get It Now At http://www.abssix.com

Share and Enjoy: