A Better Way to Strong and Sexy Abs!
Don’t waste your time off from bootcamp on lame Ab machines or by doing boring crunches!
There are much better ways to get a flat, sexy stomach!
Below are two of my favorite core exercises using a swiss ball.
Why are they so great? Because they require that you engage your full body, not just your abs, so they make you stronger! And boy will they get your heart racing while you’re breaking a good sweat!
Watch the YouTube video to view the full demo.
Alternating Knee Tucks and Ball Roll
Begin by getting into plank position with your feet or shins on a swiss ball.
Note: there are different methods of approaching the ball. I like to put one leg on the ball and then walk my body out, while you may prefer to begin lying with your stomach on the ball and then walking your arms forward until you’re in plank.Make sure that you engage your core muscles by bringing your belly button to your spine.
It’s important to keep your core nice and tight throughout the exercise to avoid dropping your lower spine.From here, lift one leg off the ball and bring your knee into your chest.
Return that leg back to the ball and then switch legs. Keep alternating for 10 counts.Next you want to bring both legs in towards your chest at the same time as your roll the ball inwards. Repeat 10 counts.
This may be plenty for you, or you may want to repeat this sequence again.
You can also take a break and come back to do another set.If you’re not ready to attempt this variation yet (and don’t worry if you’re not!) try this floor variation instead.
Variation: Begin same as above, except feet are on the ground. Alternate opposite knees into chest for 20 counts.
Ball Plank with Alternating Leg Raise
Begin in plank position with your forearms on the ball.
Next, lift one leg off the ground, squeezing your glutes at the top of the movement.
Drop that leg and switch sides. Alternate for 10-20 reps.Again, don’t forget to engage your core, otherwise you won’t last very long, and you will increase your chances of injury.
*If you feel discomfort or pain you know that you’re not ready for this variation*Variation: Perform plank on the ground and perform alternating leg raises.
Have a happy and healthy day!
Daniela
Stability or Swiss Ball Sizing Chart:
Notes:
The ball should be fully inflated and firm
Your thighs should be parallel to the floor when sitting on the ball.
- If your height is less than 5’2″ you will need a 45cm ball
- If your height is 5’2″ to 5’8″ you will need a 55cm ball
- If your height is 5’9″ to 6’2″ you will need a 65cm ball
- If your height is 6’3″ to 6’9″ you will need a 75cm ball
* If you’re using the ball for a chair, use one size larger than you would need for exercise, and inflate until your thighs are parallel to the floor. That way the ball is softer and more comfortable to sit on.
