The old-fashioned abdominal exercises with diversified options are upgraded to an effective program using the exercise ball. Discover the perfect solution for the middle ring, stomach tight, flat belly and perfect posture.
- Abdominal muscles are a prerequisite to gain a slimmer and more athletic appearance.
- If you exercise on them regularly you can reduce the waistline to build flat belly and get attractive shape to your body.
- You should take care of your diet and focus on abdominal exercises to stress on the muscles to make them stronger with efforts such as those made of fitness ball.
- The instability and continuous control is required with exercise ball.
- A greater degree of both abdominal and other supporting muscles of the spine to provide complete workout experience and better results in comparison with conventional exercises.
The small waist circumference associated with diabetes is less likely to develop, metabolic syndrome and coronary heart disease!
There are 5 super fitness ball exercises. For working out efficiently with all supporting muscles contractions in less than 5 minutes!
5 Best Fitness Ball Exercises
1. Gnawing
Starting position:
- Lie on your back.
- Rest your palms of both right and left hand under the head, arms bent, elbows away from body and head slightly raised.
- Calves and heels must be on the ball to stabilize body balance.
- Knees bent with legs brought together and almost perpendicular to the torso.
Execution:
- Raise head, arms, shoulders and upper torso as a unit without lifting off the middle of the floor and without moving the ball.
- Remain in same posture for 1-2 seconds by tightening your abs.
- Reset and repeat the process in step-by-step.
Target: 20 repetitions.
Tip: To prevent the ball rolling, support the back of the thighs and the pressure with the heels.
2. Small deadlift trunk:
Starting position:
- Lie on your back on a ball and average well grounded.
- Support your feet on the floor, legs apart, knees bent.
- Hands behind head, arms bent, elbows out.
Exercise:
- By strengthening the abdominal muscles slowly lift the upper torso.
- Keeping the middle part of the in contact with the ball, you remain still for 2-3 seconds in this position and then reset.
Target: 15 repetitions.
Tip: Do not over-inflate the ball! If the ball is very bloated it slides and makes you lose balance.
3. Rear Leg Deadlift
Starting position:
- Lie on your belly facing down resting pelvis on the ball.
- Palms placed on the floor, arms straight.
- Feet stretched flat on the floor.
- Head and body keep stable immobilized and aligned.
Execution:
- Lift one of your legs stretched up slightly above the horizontal.
- Stay in posture for a moment by tightening respective parts of buttock.
- Finish the repetitions with one leg and then repeat with the other.
Objective: Do for 15 repetitions on each leg.
Tip: If you feel insecure in performing the exercises keep your body close to the wall, to it.
4. Backbone speed
Starting Position:
- Lie on your back on a ball by resting your backbone on it
- Keep your head and shoulders in touch to the ball.
- Keep hands behind head, arms bent and elbows out.
- Legs and feet must be in fully contact with the floor.
Execution:
- Keep the waist and pelvis well supported on the ball slightly lift the upper torso and twist gently sideways.
- Remain in this position for 1-2 seconds and then reset in to prior position.
- Finish the repetitions to one side and then do it on to other side.
Target: 15 repetitions for each side.
Tip: Try pushing the ball perpendicular to the floor to get well stabilized and not flowing.
5. Heavy hands
Starting position:
- Lie down on your shoulders and body on the ball.
- Keeping arms straight in front projection of the breast.
- Stay your head in a neutral position, trunk straight, abdominals and buttocks tightened.
- With rest basin low, legs apart, knees bent at an angle of about 90 degrees.
- Feet firmly on the floor.
Execution:
- Completely immobilize your body like a plank.
- Keeping arms straight and without the blinking, lower them down and back place right and left of the head.
- Restore the original position and repeat the procedure for number of times.
Target: 15 repetitions atleast.
Tip: To inhale deeply by lowering hands and exhale loudly as upload.
ABS TRAINING:
Workout Frequency: Every day for 21 days atleast in total.
- Crunches, 20 reps
- Small torso deadlift, 15 reps
- Rear leg deadlift, 15 reps each
- torso bends, 15 reps each side
- Raising and lowering arms, 15 reps
Customize the program:
- If you have poor physical condition, start with fewer repetitions and gradually increase.
- If you are well trained, experienced in using the ball then your exercise is relatively easy.
- Run 3-5 more repetitions in each exercise or repeat all the exercises in a cycle for 2 times.
Safety Tip:
- If you are not familiar with using the ball spend 2-3 days to become familiar.
- First learn to sit and balance the correct posture on the ball.
- If you still have trouble, it is suggested to try exercises without using a ball that strengthens and improves your balance.
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Source: http://www.beautyepic.com
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