Top 5 Stability Ball Techniques
Did you know exercise ball ab workouts have many advantages over other ab training methods?
1. The ball allows you to extend through a greater range of motion.
2. The ball introduces greater instability that will forces your abs to contract harder.
3. The ball acts as a surface, a weight, and adds resistance. The ball forces you to recruit more muscle than you would with just exercising using bodyweight alone. Stability ball exercises activate deep core muscles that are critical for toning a midsection and strengthening the lower back. The typical ab workout will leave these important muscles unscathed.
The abdominals, obliques, and transverse abdominal are 3 important muscles that get hit hard during exercise ball ab workouts. These are muscles you need to be worked if you want six pack abs.
Stability Ball Rollout
First, you need to determine if you’re ready for this exercise. If this exercise is too advanced, first start with bodyweight planks.
The Front Plank
If you can’t hold a plank in perfect position for 40 seconds straight, then this is where you need to start.
Remember, the plank position should look just like you would look as if you were standing. This isn’t a crunch. There should be a straight line from heels to butt to back of the head.
Focus on drawing in the belly button and breathing in and out through your nose.
It’s critical to master the front plank before moving on to more advanced plank positions.
Don’t make the mistake of neglecting technique. The exercise is much more difficult when you use proper technique. Poor technique will actually not work the abs at all and leave you aggrevating back problems. So don’t abandon proper form!
When you’re ready, advance to the stability ball rollout.
You have no doubt tried or thought about having an ab wheel part of your workout.
The stability ball rollout is much like the ab wheel.
The truth is exercises that involve the ab wheel can be very difficult and intimidating. Most people aren’t ready for the ab wheel and should first start with stability ball rollouts.
Basically, the bigger the ball, the easier the exercise. The stability ball is like a big wheel.
Don’t make the mistake of using the ab wheel before you’re ready. It’s not worth straining your abs and putting out of commission for weeks.
Stability ball rollouts twice a week for the first 3 weeks of your program is a good starting point.
5 Stability Ball Exercises that’ll Rip your Abs
Do you think exercise ball ab workouts are a waste of time and not worth messing with?
You have doubts a stability ball will give you a good ab workout?
Give the following 5 exercise ball ab workouts a try. You’ll likely be surprised.
1. Stability Ball Rollout (3 sets, 10 reps, 90 second rest)
Rest your arms on the ball with your legs behind you. Roll the ball forward as you brace your abs. Extend your arms and legs during the movement. As you’re about to lose tension in your abs, roll the ball back towards you.
2. Elbow Circle (3 sets, 5 each way, no rest)
Get in plank position on the ball. Move your elbows in a circular fashion while you also brace your abs. Complete 5 circular motions each direction.
3. Crunch (3 sets, as many reps as possible with perfect form, 90 seconds rest)
Lie back on the ball with fee shoulder-width apart. The ball is supporting your lower back. Place your hands behind your neck to support your neck. Do a crunch contracting your abs.
4. V-Up and Pass (3 sets, 10 reps, no rest)
Lie on the floor with the ball between your ankles. Do a V-Up while holding the ball with your ankles. Pass the ball from your ankles to your hands. Go back down to the ground and repeat. Each pass is one rep.
5. Legs on Ball Crunch (3 sets, as many reps as possible with perfect form, 90 seconds rest)
Lie back on the floor with feet resting on the ball. Keep your knees and hips bent to 90 degrees. Do a crunch.
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