Abdominal Workout – Exercise Ball
Have you tried a full abdominal workout with just an exercise ball? If not then this workout will give you a push beyond your limits. It’s challenging and yet provides strengthening of your lower back so you aren’t straining in ways usual ab exercises do.
Before we get into the workout here are some things to think about with this workout:
Choosing the right size of exercise ball for you – you’ll have to experiment with the different sized balls and see what fits the curve of your back best. As you build strength with your core using these exercises you can then add variation by changing the size of the ball.
Keeping your chin to chest space constant – if you’re feeling strain in your neck it is usually because of two things. Firstly you may be placing your hands behind your head and pushing against your head during the movement. It’s ok to have your hands behind your head but better yet would be to just lightly touch with your fingertips and make sure you don’t push. The other way to reduce stress is to pretend you have a tennis ball between your chest and chin, keeping that distant constant.
Slow controlled movement – you’re going to get the most out of your ab workouts if you don’t go too fast. Focus on a slow controlled movement with tightening of the midsection and your entire core to activate all those abdominal muscles.
Sets and Reps – Aim for 3 sets and up to 14 reps for each exercise, but feel free to adjust this to make sure you get that burn. If you’re not getting a burn then you’re not getting a lot out of this workout.
Abdominal Workout with Exercise Ball:
Ab crunches on exercise ball (view image)
Ab exercise ball extensions (view image)
Exercise Ball Pull In (view image)
Abdominal crunches legs on exercise ball (view image)
Oblique crunches on exercise ball (view image)
Plank on exercise ball (view image)
Recommended Supplements to Boost Your Abdominal Workout
Want to get the most out ofyour abdominal workouts and accelerate fat burning? Then you may want to include these supplements:
Thermogenic Fat Burner (Try: Cellucor D4 Thermal Shock)
Appetite Suppression (Try: BSN Atrophex)
Whey Protein for Lean Muscle Production (Try: Cellucor IsoPro Ultra Lean)
Omega 3’s for Fat Oxidation (Try: Now Omega 3)
Energy Drink for Motivation & Maximum Force (Try: USPlabs Jacked)
Taking Your Abdominal Workout to the Next Level
Want to take this workout to the next level? It won’t be with more ab exercises, but rather some high intensity training between exercises. Try a 1 minute full on sprint (9.0 mph or higher) on the treadmill. Wow, this will blast definition like nothing else. Just remember to eat healthy to keep the results coming!
Try this workout and let me know what you think? Please leave a comment below:
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
