Training your abs is a crucial part of growing and carving your stomach. Whether you are a training fanatic or designing your first training plan, the exercises below will help you meet your fitness goals.
stability ball crunch (full range hands behind head)
_Waist_360.gif)
1. Start by selecting a stability ball of appropriate size. When you sit on the ball, your knees should be bent at a 90-degree angle with your feet flat on the floor.
2. Place the stability ball on the floor and sit down on it. Walk your feet forward, rolling your back onto the ball until your lower back and hips are resting on it. Your feet should be flat on the floor, hip-width apart.
3. Place your hands behind your head, elbows out to the sides. This is your starting position.
4. Engage your core and lift your upper body towards your knees, performing a crunch. Ensure you're not pulling your neck with your hands, but rather using your abs to lift your body.
5. Lower your body back down to the starting position, allowing your back to gently stretch over the ball.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your movements controlled, focusing on the contraction of your abs and not on the momentum. Breathe out as you crunch up and breathe in as you lower back down.
pull-in (on stability ball)
1. Start by placing a stability ball on the floor.
2. Position yourself in a high plank position with your hands directly under your shoulders and your shins resting on the stability ball. Your body should form a straight line from your head to your heels.
3. Engage your core and pull your knees towards your chest, rolling the ball as you go.
4. Pause for a moment when your knees are near your chest, then slowly extend your legs back out, rolling the ball back to the starting position.
5. Ensure your back remains straight and your hips don't sag during the movement.
6. Repeat this movement for your desired number of repetitions.
Remember to breathe in as you pull your knees towards your chest and breathe out as you extend your legs back out. This exercise primarily targets your abs but also works your shoulders and legs.
prone twist on stability ball
1. Start by selecting a stability ball that is the correct size for your height. When you sit on the ball, your knees should be bent at a 90-degree angle.
2. Position yourself on the stability ball so that your stomach and hips are on the ball. Your feet should be wide apart and firmly planted on the floor for stability.
3. Place your hands behind your head, elbows out to the sides. This is your starting position.
4. Begin the exercise by lifting your upper body off the ball and twisting your torso to the right. Try to bring your left elbow towards your right knee.
5. Lower your body back down to the starting position, allowing your abs to stretch as you descend.
6. Repeat the movement, this time twisting your torso to the left and trying to bring your right elbow towards your left knee.
7. Continue alternating sides for each rep. Aim for 10-15 reps on each side, for a total of 20-30 reps.
8. Remember to keep your movements slow and controlled, focusing on the contraction of your abs. Avoid using your neck or shoulders to lift your body, the power should come from your abs.
9. As you get stronger, you can increase the number of reps or sets to further challenge your abs.
10. Always ensure to maintain proper form throughout the exercise to prevent any injuries.
Remember, this exercise not only targets your abs but also works your obliques and lower back, providing a comprehensive core workout.
crunch (on stability ball, arms straight)
1. Start by sitting on the stability ball. Walk your feet forward, allowing the ball to roll underneath your body until it reaches your lower to mid-back region. Your feet should be flat on the floor, hip-width apart.
2. Extend your arms straight out in front of you, parallel to the floor. This is your starting position.
3. Engage your core and lift your upper body towards the ceiling, performing a crunch. Keep your arms straight and parallel to the floor throughout the movement. Ensure that you're lifting from your chest, not your neck.
4. Hold the crunch at the top for a moment, feeling the contraction in your abs.
5. Slowly lower your upper body back down to the starting position, allowing the stability ball to assist in the movement.
6. Repeat this movement for your desired number of repetitions. Remember to keep your movements controlled, focusing on the engagement of your abs throughout the exercise.
Note: It's important to keep your feet firmly planted on the ground throughout the exercise to maintain balance. If you're new to using a stability ball, you may want to practice the movement without the crunch initially to get used to the balance required.
crunch (on stability ball)
_waist_360.gif)
1. Start by sitting on the stability ball. Walk your feet forward, allowing the ball to roll underneath your body until it reaches your lower to mid-back region. Your feet should be flat on the floor, hip-width apart.
2. Place your hands behind your head, elbows pointing outwards. This is your starting position.
3. Engage your core and lift your upper body towards the ceiling, performing a crunch. Ensure your neck remains in a neutral position, with your gaze directed upwards.
4. Lower your body back down to the starting position, allowing the stability ball to assist in the controlled movement.
5. Repeat this motion for your desired number of repetitions. Remember to breathe out as you crunch up and breathe in as you lower back down.
6. To increase the difficulty, you can hold the crunch at the top for a few seconds before lowering back down.
Remember, the stability ball should remain stable throughout the exercise, and the movement should be driven by the contraction of your abs, not the momentum.
No tags for this post.