Exercise Ball Movements For Six-Pack Abs

[BABY1]

TweetGetting your diet down and then regularly visiting the gym for intense weight-lifting workouts will be required in order to get six-pack abs. If you don’t achieve the goal of removing the top layer of fat that’s currently sitting on the ab muscles, the definition you’re seeking will not be there.

Once these two things are in place, start turning the focus to the ab exercises you’re performing. They will help to reshape the actual muscles so they’re very attractive to the eye. Moving your ab exercises to an exercise ball is a smart move because when you reduce your base of support you’ll work the abs to a much larger extent, leaving no muscle fiber forgotten.

Here are the best exercise ball movements for six-pack abs.

Plank on an exercise ball

The plank ab exercise is very popular since it works deep within the muscle core and targets the shoulders, back and arms as well. Adding the exercise ball to this movement really ups the overall intensity level. You can either place the forearms on the exercise ball or alternatively place your feet up on it, both of which will decrease your stability, causing the abs to contract harder.

If you’re placing your forearms on the exercise ball, clasp your hands together and then place your wrists and forearms so they are balancing on the top of the ball. From there, extend your legs directly behind you, knees straight, with your body on a diagonal and your feet about a hip-width apart, balancing on your toes.

If you choose to place your feet on top of the ball, position your hands on the floor first using a similar position with your hands clasped and resting on your wrists and forearms, then proceed to lift your feet up one at a time so the front of your feet are balancing on the ball, with your toes pointing back.

Work on holding the plank position for up to 60 seconds, making sure you prevent your hips from rising or dropping while you maintain the straight diagonal.

Prone ball roll-outs

Prone ball roll-outs are going to target the abdominal area as well as the hip flexors in a dynamic manner, while testing your balancing abilities at the same time. To perform these, place your feet directly on top of the exercise ball, balancing your upper body on your hands with your stomach facing the floor (similar to the plank position above, but supporting yourself on your hands, not your arms). Begin to contract the ab muscles while you roll the exercise ball toward the center of your body, bringing your knees to the chest. Pause in this position and then uncoil yourself so the feet are extended behind you in the starting position. Control the movement to the best of your ability and don't jerk the ball back.

Aim to perform 15 repetitions for 2 to 3 sets total.

Lying exercise ball leg raise

The lying exercise ball leg raise is a good move to target the lower abs while stimulating the inner thighs at the same time. Start by lying on an exercise mat with your back down and your legs extended directly above you so your hips are at a 90-degree angle. Place the exercise ball between your feet and then lower your legs down until the ball almost touches the floor.

Pause in that position for a second and then raise your legs up again to finish the repetition. Complete 10 to 12 reps total, making sure your lower back stays pressed into the ground. If your lower back rises off the mat (gauge this y placing your hands behind your lower back) your core isn't strong enough and you're going to injure yourself. You'll want to work on your core with exercises like squats and deadlifts before you attempt too many leg raises.

Exercise ball wall squats

Typically, when you work your legs you’re focused on maximum force development. With this exercise you will test the muscular endurance in your legs and work on your balancing abilities at the same time.

Stand with an exercise ball between your lower back and a wall. Once the ball is balanced, begin to squat down until your knees are at a 90-degree angle. Try doing this adjacent to a mirror so you can see the angle of your knees and hips, and maintain a straight posture as well. Pause in this position and hold for up to 60 seconds. Your abs will have to contract in order to keep the ball in this position, while the leg muscles will be tensed to hold you at that angle. After 60 seconds (or longer) rise back up to complete the repetition. Aim for 2 to 4 reps total per workout.

Twisting sit-up

Finally, to increase the intensity of the standard exercise ball sit-up, you must sit up like you normally would on the ball, but then add a quick twist at the very end of the movement. For the first rep, twist to the right and for the second rep, twist to the left. Continue on alternating sides in this manner until you’ve completed 12 to 20 reps total for the set. Aim for 2 to 3 sets of this movement.

why the exercise ball?

With the addition of an exercise ball to your ab workout, you’ll see faster results and increase your strength in the process.

[6p6]

Tweetpersonally I only use the exercise ball for sex moves!!!!