Exercise Ball Ab Workout

Effective and Easy to Use

Fitness experts are always looking for some new innovation that is effective and easy to perform.  Some of their innovations have been wild and not very scientifically based.  The latest device, however, is very effective and well tested for results – Exercise Balls or Swiss Exercise Balls.  These well inflated, elastic balls come in a variety of sizes, the most common being 55 centimeter (approximately 22 inches), 65 centimeters (26 inches) and 75 centimeters (30 inches).  The ball is used to assist in exercises for total body fitness.  For those on a program of free weights or circuit machine exercises, the exercise ball is used to warm up or augment their routine, most commonly for abdominals or midsection exercises.

Some of the exercises used to work the abs with an exercise ball:

• Ball Crunch – Sit on top of the ball with legs bent at a forty-five degree angle.  Bend forward in a crunch, pushing back slightly with legs, return to starting position.  Repeat.
• Roll Away – On toes, legs extended with elbows resting on ball, roll the ball away while bending your body at the waist, placing tension on abs.  Return to start, repeat.
• Side Crunch – While on knees, lean against the ball at your right side while straightening your left leg.  Bend to the left at the waist, contracting abs.  Return and repeat.  Switch sides and do another set.
• Back Extension – With your body straight, lie across the ball.  With arms behind head, raise your head and shoulders while contracting lower back muscles.  Return and repeat.
• Jackknife – With your body straight, hands on floor and knees on the ball, pull your knees to your chest until your instep is on the ball.  Return to starting position and repeat.
• Ball Rotation – In supine position (on your back) arms extended to the side, grasp ball between ankles, raise legs overhead and move the ball in a rotating motion, clockwise, then counter-clockwise for as many reps as you can.  Rest briefly and repeat.
• Woodchop – Stand erect with the ball in your hands, feet at shoulder width.  Twist to the right and make a chopping motion with the ball.  Return to starting position, the twist to the left and make a chopping motion with the ball.  Repeat until tired.
• Plank – On your knees with your elbows on the ball, raise your buttocks in the air so your weight is on your toes and elbows, while contracting your midsection.  Hold as long as possible.  Short rest and repeat.
• Reverse Plank – On hands with instep and shins resting on the ball, push the ball back with your feet until your body is straight, while contracting abs.  Hold as long as possible.  Rest and repeat.

Tags: ab exercises with a ball, ball ab exercises, exercise ball ab workout

This entry was posted on Wednesday, February 10th, 2010 at 10:28 pm and is filed under Exercise, Fitness Equipment, Fitness Routines. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.