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Stability ball workout to strengthen abs


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Stability ball workout to strengthen abs. Stability ball exercise for the abs is a great way to quickly and effectively improve your body shape. The unstable ball makes it hard to strain the muscles to maintain balance. Stability ball workout to strengthen abs can be included in morning or evening exercises; the full complex will take only 15-20 minutes. In the process of working out the press, legs, arms, and back will receive a good load.

 

Stability ball workout to strengthen abs

 

Stability ball workout to strengthen abs

A stability ball is a large, moderately elastic ball suitable for loading different muscle groups and developing coordination. The significant advantage of the projectile over other devices is a sufficient load for the muscles being worked out without undue stress on the spine. (1, 2, 3)


Stability ball workout to strengthen abs can be practiced by people who are contraindicated in conventional complexes. The stability ball is suitable for pregnant, elderly, women with back problems. Exercises with a stability ball are much more useful than exercises on a chair.

 

The elastic surface serves as an excellent shock absorber; the shell virtually eliminates injuries. Working through the muscles of the abs, you can simultaneously train other groups. For example, during such exercises the muscles of the thighs and calves, triceps and biceps, broad back muscle work. Exercises can be included in daily morning exercises or to expand the complex, giving the abs a maximum load 2-3 times a week. (1, 2, 3)

 

Stability ball exercise for the abs brought the maximum benefit, it is essential to choose a projectile of the right size. Women of short stature will fit a stability ball with a diameter of 60 cm. Tall girls should get a ball with a diameter of about 70 cm.

 

 

This size will help to distribute the load correctly; classes will be held with maximum efficiency. You can engage in any light clothing, not constraining movement. Mandatory sneakers on non-slip soles, which will help to fix the foot correctly. An elastic floor mat is required. Some stability ball workout to strengthen abs may need dumbbells. (1, 2, 3)

 

Before starting the exercises, you need to do a light workout, dance a little to the rhythmic music. Very helpful are shaking, shallow tilting back and forth left and right, turning the body and turning hands. Warm up lasts about 3-5 minutes.

 

 

Stability ball workout to strengthen abs is better to start with the easiest movements, giving a total load. Set a stability ball on the floor and sit on it, spreading his legs as wide as possible and resting his feet on the floor. Exhale, hold your breath, retract the stomach. (1, 2, 3)

 

Turn back, trying to keep your balance. Then slowly return to the starting position and inhale. The movement is repeated 6-8 times at a quiet pace. It is advisable to do an exercise in 2-3 sets with a rest of 30-40 seconds between sets.

 

All abdominal muscles will help to work out simple twisting. Sitting on the ball as on a chair, put your feet parallel, slightly spreading your legs. Swing back and move so that stability ball was under the waist. Start slow twisting, keeping your arms across your chest. Do not tilt or throw your head back when lifting the body. Exercise is repeated 10 times in 2-3 sets. (1, 2, 3)


The starting position is the same, but in your hands, you need to take 2 dumbbells weighing 500 g each. Keep them at your shoulders. Sitting on the stability ball as on a chair, lean back, and then bend the body, touching the chest knees. Movements are done evenly, without jerks, no need to tilt your head. For one set you need to make 10 slopes.

 

The oblique abdominal muscles will help develop a series of lateral twists. Lying on your back, keep your legs bent at a right angle on the ball. Raise the upper part of the body; hands clasped at the back of the head. Lean so that the left elbow goes to the right knee, and vice versa. Do 10 repetitions in each direction. (1, 2, 3)

 

Lie down on the ball with your stomach, lowering your legs and arms. Taking a breath, lift the upper part of the body, arching your back as much as possible and pulling straight arms forward. Hold for 10 seconds and return the body to its original position. Exercise is repeated 8-10 times in 1-2 approaches; it correctly trains the muscles of the back and abdomen.

 

Stability ball workout to strengthen abs

 

Stability ball workout to strengthen abs

Starting with elementary movements, you can gradually move on to more complex exercises on the abs on the stability ball. Lying on the floor, pinch the ball between the ankles, legs straight. On the exhale, lift them and stay in this position, maximally retracted the abdominal wall. Then slowly lower your legs and take a breath. Hands lie quietly along the body, the main burden falls on the rectus abdominals. Repeat the movement 10 times in 1-2 approaches.


Get on your knees, the ball in front. Connect the hands of straight hands in the lock and put them on the stability ball. Exhale, retract the abdominal wall and slowly move the ball away from you with your hands. The abs must be very tense. After removing the stability ball at the maximum distance, linger for a few seconds, and then slowly return to the starting position. Exercise perfectly works the muscles of the press and the back of the thighs. It is better to start with 3 repetitions, gradually bringing them up to 6. (1, 2, 3)

 

Enjoyable and useful exercise – raising the body. Rest the ball against the wall, lie down in front of it, placing your feet on the ball. Raise the pelvis to the maximum height, without lifting the foot from the ball and holding your breath. In this position, you need to stay 10-15 seconds, then you can gently fall to the floor. Repeat the movement 10-12 times in 2-3 approaches.

 

Lie on the ball sideways so that the projectile is at the waist level. The legs are straight, the side of the foot on the floor. Lift the upper part of the case, locking it for 10-12 seconds, then lower it. The movement is performed slowly and smoothly, you need 8-10 repetitions. (1, 2, 3)

 

After class, you need to do some stretching exercises. Extend straight arms and body in a standing position, hanging on the wall of the Swedish, a series of deep plies. The effect of the exercises can be seen after 2 weeks. To press strengthened, it is essential to stick to a diet and increase cardiovascular, in combination with measures for weight loss will be particularly effective.


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