subject: Ideal Ab Exercises to Do Using an Exercise Ball [print this page] Ideal Ab Exercises to Do Using an Exercise Ball
Doing ab exercises with ball support is a wonderful way to help you tone up your body (and especially your abs and back), improve your balance and control, and help you develop and maintain a healthy posture. The versatility of this device can add difficulty and fun to your regular ab workout. Here are five ab exercises to do with an exercise ball and their effects on your body.
Exercise 1
If you want to get the benefits of the ab crunch exercise, but not the discomfort of the pressure on your neck when you do the crunch or the unpleasant contact of your back spine with the rigid ground or slim mattress, you have to try the exercise ball. It will provide with soft and flexible support for your back while working out your abs.
Place your back (upper and lower) on the exercise ball. Put both hands on your backhead, but do not cross them. If you do cross them, you may be tempted to use your hands as support and aid when you have to sit up. Focus on your abs solely. And slowly lift your upper body. Then you can slowly return to the initial position. This will work out your abdominal muscles, while also keeping the rest of the body contracted and focused on balance.
Exercise 2
If you want to work your waistline, but the dumbbells are not your best friends, give the ball a try. Its shape and texture make it easy to handle and they also make you feel as if you're playing.
Stand up straight, with your feet shoulder-length apart. Hold the ball with both hands. Lift your hands and rotate your upper body from left to right so that you keep the shoulders in one place while you work your waistline and oblique muscles. Reverse the direction.
Exercise 3
A great exercise for your upper and lower abs requires you to lie back on the floor, with your knees bent and feet on the ball. This exercise can also be performed with a chair or stepper, but the ball increases your comfort level (because your calf and feet don't lean on the tough material of the chair), while increasing the difficulty of the exercise (because you have to keep the balance and keep your feet on the ball).
Exercise 4
The abdominal and the back muscles are a great team, working so that you can have healthy posture and support. The ball can help you combine exercises for the two muscle groups.
Place your lower torso and hips on the ball, as you are facing the floor. Keep the right foot down (actually, keep your toes touching the floor) while you lengthen the left foot and keep it in a parallel position with the ground. As you lengthen the left leg, straighten out the right arm and keep this posture. Then switch and lengthen the right leg and the left arm.
Exercise 5
This last exercise is also a combination of ab and back workout.
Place your lower torso and hips on the ball. Try to keep your legs straight and your feet on the floor. Tuck your stomach in. Slowly roll down the ball underneath you till your can keep your body in a straight line. This will improve your balance and control.
