Fitness ball now – a mandatory attribute of any fitness center. But why pay the extra money and go to train on a fit ball in expensive gym club, when the same thing can be done at home? In our days you can get very good quality, bright color beautiful fitness ball for much less price.
I do not know about you but me personally, i like Madonna’s body. For her age she looks very hot and sexy and she works out a lot. But do not think about yourself that you cannot do it, with some house/gym exercises you can have killer abs even Madonna will envy.
The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectums abdominal. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work, but you still involve the entire body to help stabilize you throughout the movement, a nice bonus that floor crunches don’t always offer.
How to:
- Lie on the ball, positioning it under the lower back.
- Cross your arms over the chest or place them behind your head.
- Contract your abs to lift your torso off the ball, pulling the bottom of your rib cage down toward your hips.
- As you curl up, keep the ball stable (i.e., the ball shouldn’t roll).
- Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.
Another great exercise are
Crunch and touch:
- Use your ankles to lift the SB until your hips are at a 45 degrees from the floor. Ensure that your legs are fully extended.
- Crunch your upper body forward and reach out to touch the ball.
- Repeat for 25 reps.
90 Degree Knee Twist:
- Rest your legs on the SB so that the knees are at 90 degrees.
- Extend your arms by your sides as you rotate your knees from left to right.
- Repeat for 25 reps.
Stability Ball Core Twist
- Lay on the SB with just your head and shoulders supported and knees at 90 degrees. Ensure that your hips and torso are parallel to the floor.
- Extend the arms over your chest and twist from left to right.
- Repeat for 25 reps.
Finally, if someone was looking at one exercise and wanted to make sure he/she was getting the most abdominal work done in a way that makes him/her look much sexier than Madonna,this is the exercise to do:
Pike/roll-out
simply hold yourself in a push up position with your feet on a ball. (To make the exercise easier, move the fitness ball towards your belly button) With your body in a plank (straight) position, keep your legs straight and push your hips towards the ceiling while keeping your back flat. After straightening your hips and coming back to the start position, push your body backwards on the ball until your arms are fully extended in front of you and your legs are fully extended behind you.
Hopefully you learned an easy way to get 6 packs and be proud of yourself and the job you have done.
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