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Quick Abs Core Exercises With A Stability BallBored with your current abdominal and core training routine? Well, heres a quick workout with a Stability Ball you can do for the next few weeks that will surely fatigue your core and give you something new to do. Ive used this exact routine with many clients with great success. End result? Fatigued (properly worked) muscles after the workout and an overall strengthened and functional core. For each exercise: Perform 2-3 sets of 15-20 controlled repetitions.*If you are a beginner with less than 2 months of training experience, I suggest you focus on Stability Ball Crunches until you build sufficient base level strength in your core. 
Shoulder Roll Out (on knees) Start on your knees and place your hands on the ball with your arms outstretched. Rollout out the ball keeping your hips parallel with the rest of your body. Return to the starting position by pulling your arms back up the ball until you are in an upright position. Stability Ball Crunch  1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a table top position parallel to floor. 3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 5. Return to start position. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Arm to Leg Exchange  1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Start position: Straighten legs and hold a stability ball between your legs. 3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands. 4) Return to start position and repeat in the other direction. 5) Remember to keep head and back in a  neutral
position. Hyperextension or
flexion of either may cause injury.Two Leg Pike 1) Roll on the ball until yhour shins are on the ball and your are forming a bridge. 2) Keeping this position roll your knees in towards your chest. 3) Return to the starting position and repeat. |
| * HerbalRack and employees and Fitness-VIP and employees are not responsible for any injuries. Use at your own risk. |