Top Swiss Ball Ab Workouts
Article Source: HealthSnare.com
Utilizing Swiss ball ab workouts would allow a person to get into better shape and have abs they would want to show off. Getting six pack abs is very difficult but someone still needs to work at building a strong midsection. By doing this they would develop a strong core which will help in many different workouts or sports.
Many individuals will envision a sit up done on the ground when thinking of an ab workout. But to develop a strong midsection it is vital to do various exercises in different ways. Utilizing a swiss, or stability ball will be a great help in changing the routine up and allowing for many different movements.
The most basic movement in the ab workout is the crunch on swiss ball. This exercise works the upper ab region and is a common exercise seen in gyms. To complete the movement sit on the ball and walk your feet forward until you are comfortable balancing on the ball. It is important to maintain good balance on the ball and keep your feet about shoulder width apart. Place your hands at the side of your head but do not use them to help pull up, then begin a slow curling motion pulling your chest up and keeping your abs tight. Focus on keeping the movement slow and controlled and your abs tight throughout the movement. After reaching the top slowly lower back down to the starting point.
Another good upper ab move is ball roll outs. The beginning position for this exercise is kneeling in front of the stability ball so it may be a good idea to have a towel or pad under your knees. Have the ball a couple of feet in front of you and rest your forearms on the ball. Now slowly push your forearms across the ball until your chest hits the ball. Then slowly return to the starting position focusing on contracting your abs during the movement.
A lower ab movement is the ball leg lift. Place the swiss ball on the floor and lay on your back with it between your legs. Pinch the ball with your legs and raise it off of the floor. The stability ball should only be raised a few inches then you would pause and slowly return to the beginning position.
A great lower ab and oblique exercise is hip rolls. Put your lower legs at a 90 degree angle on the stability ball and lie on the ground with each arm away from your body. Press your legs into the stability ball and in a controlled movement rotate your hips in one direction as far as is comfortable. After completing that movement, return to the starting position and do the move the other direction.
The oblique muscles will get focused on during the side twist crunch. This movement is completed just as the swiss ball crunch was but with an added rotation at the top. So after completing the crunch turn your shoulders to the left then return to the beginning position. Do another crunch turning to the right this time.
Any workout routine should work to include core fitness. Swiss ball ab workouts are some of the best exercises that anyone can do for their core. By moving in a slow and controlled movement the results will be maximized.
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Darryl Jones
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Date: Mon, 25 Oct 2010 Time: 3:41 AM
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