Trying to get a six pack abs? Here are 3 basic abs ball exercises that will help you to strengthen your abs muscles. In order to get the six pack, a proper combination of cardio exercises, weight training and a healthy diet is necessary. Here are two basic abs exercises that you can do using an exercise ball. The main target is the rectus abdominis , which is the abdominal muscles that give the 6 pack abs effect.
1. Crunches
This is the most basic of all abs exercises. It main target is the rectus abdominis (the muscles that give the 6 pack effect).
Lie flat on your back, you can leave your feet flat on the ground or rest them on a bench with your knees bent 90 degree. Keep your feet 3 to 4 inches apart. If you are resting your feet on a bench, also point your toes inward so they touch.
Place your hands lightly on either side of your head (you can also place them behind your ears) keeping your elbows in. Push your back down in the floor to isolate your ab muscles and then roll your shoulders off the floor. Your shoulders should be off the floor by only about four inches while your lower back should remain on the floor. Focus on slow, controlled movement – do not cheat by using momentum!
2. Exercise Ball Crunch
Exercise ball is good for training your core abdominal muscles. It requires you to involve muscles from different part of the body just to keep you stable on the ball. Doing abs ball exercises will help to increase the intensity and efficiency of the abs workout.
However, when your back muscles are weak, you may feel that your back muscle aches a lot more than your abs when doing the back exercises. When this happens, you can still exercise using the exercise ball but reduce the intensity and also include crunches without the ball to strengthen both the abs and back muscles.
Sit on the exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward and make sure that your lower back is centered on top of the ball. Place your hands on the sides of your head (or behind the ears).
Crunch your upper body forward and roll your shoulders towards your hips, do not use your hand to pull you up. When you reach the top squeeze the abdominal muscles and hold it for a second. Lower your back to the starting position and repeat. To increase the difficulty you can hold a weight on your chest.
3. Reverse Crunch With Exercise Ball
The reverse crunch is not only a lower abs workout. It also target the whole rectus abdominis and your obliques. This is because the midsection always contracts as one muscle group. It also involves the hip flexors (the muscles of the upper leg that allow you to kick your leg forward).
The purpose of the abs ball workout is to add resistance to the exercise. The ball also forces you to use your hamstring muscles to secure the ball under the legs. So there are some advantages to using it. Listed below are instructions for performing the reverse crunch with an exercise ball:
Lie down on an exercise mat with your legs bent and feet on the ground. Place hands under buttocks. Elevate your feet off ground while keeping your knee bent. Slowly bring knees in toward the chest and elevate your hips off the ground. Make sure you contract your abs and use them to lift your hip off the ground. Slowly return to start position. Repeat as needed.
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