Stability Ball Ab Workout
By: Yuri Elkaim, BPHE, CK, RHN
This is Yuri Elkaim, your personal fitness coach. Right now, I’m sitting on a stability ball. A lot of people ask me, how do I choose a stability ball? Well, very simply, if you are sitting on it, your thighs should be parallel to the floor. If you are way down low it is too small, and if your legs are stretched out it is too big.
The reason I am telling you this is because I am going to take you through three awesome exercises for your abs that revolve around the stability ball. Now these are fairly challenging, so if you are a novice you may want to build up to these. If you are more advanced and you want to push your limits then give these exercises a try. You are going to feel an amazing workout in just a few minutes.
The first one, I don’t even remember the name, but I do know it’s effective!
Place yourself in a push-up position with both feet on the ball. One leg will be used to stabilize while the other one is working. Start with your right leg and push it up toward the ceiling. Bring it down and drive it through toward your chest, and then kick it out to the left side, under your supporting leg. Bring it back and thrust it up to the ceiling once again. Bring it back down, through, and out to the side.
So up, through, and out to the side. Up through, and out to the side. Up through, and out to the side. Try about 6-8 of those on each side and then move on to the next exercise.
The next exercise we are doing is kind of a scissor type of motion with the ball in-between your legs. Place your hands just beneath your bum to support you as you sit on the floor. Place the ball between your feet and squeeze them together to grip the ball. Raise your legs off the floor. Rotate your legs so that you are spinning the ball. Think of a clock. Start with your legs at 9 and 3, and then spin your legs to 12 and 6, and then 6 and 12, 12 and 6, 6 and 12, 12 and 6. Play with the angle of your legs to the floor. Bring your legs up a little higher, and rotate, and rotate. Do that for about 30 seconds and you are going to feel a nice little burn in the core.
The last stability ball ab exercise is called the pike.
I’m going to go through a couple of variations of it here. Place yourself in a push-up position with your feet on the ball. The key here is that your ankles stay strong and that your bum does not drop down. Keep your lower back strong and your core tight. We are going to draw the bum up toward the ceiling and bring the ball in. Bum up and down, up and down.
Make sure your ankles stay strong and do not move at all as your toes take the brunt of your weight through your shoes on the ball. To make this movement more challenging, bring one foot off of the ball. Bring your bum up like before while rolling the ball in and then take one foot off the ball and kick it up toward the ceiling.
If you want to make the action even more challenging drive your leg back into your chest after you have kicked it up to the ceiling, then toward the ceiling once more, and to the chest once again, and the ceiling once again before you place it back on the ball and roll back out, finally bringing your bum back down and your body a straight line once again.
If you are into sports and need more core and abdominal strength, or if you just want ripped six pack abs, give those exercises a shot. If you have a stability ball, you’ve got to use it, right? So there are 3 good and challenging exercises for you to try.
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