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Exercises.info
Exercises.info
Stability Ball Exercises
If you are looking for a fast and relatively easy way to tone your entire body then the stability ball method is for you. You can use these stability ball exercises for literally every part of your physique. Stability balls/exercise balls are available at many sporting goods stores, however I have found that Amazon.com carries them at the lowest prices. Regardless, these stability balls usually range from only $20-$30 so they are not going to burn a hole in your pocket.
Moving on, this article will focus on the mid-section and toning not only your abs but also your obliques. This program only requires about 20 mins to a half an hour a day (3 days per week). Even more, the stability ball ab workout is not only toning your abs but also your quads and calfs, lower and upper back, while strengthening your entire core.
Alright, that's enough beating around the perverbial bush. Let's get down to business. Here is a basic training program that will get you flat abs fast using the stability ball.
1. Basic Crunch. Sit on top of an exercise ball, feet placed firmly on the floor. Slide forward, rolling the bottom half of your glutes off the ball, until your lower back is centered atop of the ball. Place your hands at the sides of your head. Then simply assume your regular crunch. 2 sets of 15-20 reps.
2. Leg Tuck. Start with your hands on the floor and your toes on a stability ball. Roll the ball toward you by bending your knees and pulling the ball with your feet. Pause, then roll the ball back to the starting position. 2 sets 10-12 reps.
3. Reverse Crunch. Place your swiss ball in front of a secured barbell or simply something steady that you can hold on to. Lie on top of the ball and lift your feet off of the ground. Grab onto the bar behind you and lift your knees to your chest. 2 sets 10-12 reps
4. Oblique Crunch. Assume the same position as you did when you performed the Basic Crunch. The general movement is the same except now you are bringing your right elbow to your left knee...hold and then vice versa. 2 sets 10-12 reps each side.
That is it. Of course, as you progress through the program you can add more and more excercises but this will get you on your way to a flatter, more toned mid-section in less than 30mins a day. Good luck!
If you are looking for a fast and relatively easy way to tone your entire body then the stability ball method is for you. You can use these stability ball exercises for literally every part of your physique. Stability balls/exercise balls are available at many sporting goods stores, however I have found that Amazon.com carries them at the lowest prices. Regardless, these stability balls usually range from only $20-$30 so they are not going to burn a hole in your pocket.
Moving on, this article will focus on the mid-section and toning not only your abs but also your obliques. This program only requires about 20 mins to a half an hour a day (3 days per week). Even more, the stability ball ab workout is not only toning your abs but also your quads and calfs, lower and upper back, while strengthening your entire core.
Alright, that's enough beating around the perverbial bush. Let's get down to business. Here is a basic training program that will get you flat abs fast using the stability ball.
1. Basic Crunch. Sit on top of an exercise ball, feet placed firmly on the floor. Slide forward, rolling the bottom half of your glutes off the ball, until your lower back is centered atop of the ball. Place your hands at the sides of your head. Then simply assume your regular crunch. 2 sets of 15-20 reps.
2. Leg Tuck. Start with your hands on the floor and your toes on a stability ball. Roll the ball toward you by bending your knees and pulling the ball with your feet. Pause, then roll the ball back to the starting position. 2 sets 10-12 reps.
3. Reverse Crunch. Place your swiss ball in front of a secured barbell or simply something steady that you can hold on to. Lie on top of the ball and lift your feet off of the ground. Grab onto the bar behind you and lift your knees to your chest. 2 sets 10-12 reps
4. Oblique Crunch. Assume the same position as you did when you performed the Basic Crunch. The general movement is the same except now you are bringing your right elbow to your left knee...hold and then vice versa. 2 sets 10-12 reps each side.
That is it. Of course, as you progress through the program you can add more and more excercises but this will get you on your way to a flatter, more toned mid-section in less than 30mins a day. Good luck!
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