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Ball Workout
Three Great Core Workouts
The great thing about core workouts is that you can do them almost anywhere. In your office, at home or at the gym. For most great core workouts you don’t need any weights or bars, just the weight of your own body.
1) Exercise ball workouts. There are tons of great core and abdominal workouts you can do with an exercise ball either in your home or at the gym. An easy one is to sit on the ball with your feet flat on the ground and then keep your balance on the ball and cross your arms and do modified sit-ups. These exercise ball sit-ups are great because they force you to use your stabilizer muscles and tighten your abs to work both at the same. Another easy one is the butt lift, where you put the ball against a wall and then lean you back against the ball with your legs bent and flat on the ground and your arms at your sides. You then push your core up into the air so your legs are still flat on the ground and your body is horizontal. This is a great, though slightly acrobatic core workout.
2) Plank. The plank is a popular core position with a number of different variations. The one I like is a plank with a diagonal arm lift. Put yourself in a pushup position with your forearms on the floor. Then raise your right arm out and up and hold it for a few seconds. Lower and repeat with the opposite arm. This is a great workout for core strength as well as stability and it is easy to do anywhere.
3) Bicycle crunches. One of my favorite abdominal and core workouts, this one is a little more intense and will definitely have you sweating if you’re doing it right so you might not want to try this one on your break at the office unless you’ve got a change of clothes. Lie on your back with your hands behind your head (not clasped) and “pedal” your legs like you are riding a bike in the air while moving your elbows and body with your motions. So if you are kicking your right leg cross your left elbow over to your right side. And vice versa. Make sure you are focusing your brain on tightening your abs as you are doing your crunches for maximum effect.
About the Author
Alan Lomax is a freelance writer with a wonderful collection of colored exercise balls.
What's a good workout routine using the bender ball to work on your lower abs?
I received the video, but it was too easy for me. What's something a little bit harder?
10 situps
10 V-ups (Touch your hands to your toes, but crunch your body so that they meet midway in the air)
10 lemon squeezers (Position yourself sitting up, put hands at side, and move your torso back into a laying position while extending your legs straight ahead. Now just row your legs to a bend while crunching toward them w/ your torso, then go back to laying position. repeat process)
10 back hypers (lay on stomach, basically a reverse cruncher)
10 Leg lifts (Lay on back, lift straight legs to 45 degree angle, then bring back to ground)
30 seconds of bicycles (Lay on ground, and mimick a bicycle pedal motion w/ your legs)
10 side crunchers each side
10 regular crunchers
30 seconds of flutter kicks (Lay on back, keep both legs straight. Lift them up bairly, now alternate between raising each leg a little bit and brining it back down. This one is tought at first, but after a week it will be easy. Try to think of being a swimmer while doing this one)
10 kick ups (Lay down, bring knees up toward chest, then kick legs upward to become straight in the air.)
10 side double leg lifts (Hard to explain, basically lay on side, and lift both legs simultaneously as high as you can. Will feel weird at first)
10 Forward Rows (Way too hard to explain, google it)
10 Russian Twists (Google it)
10 Scissor Kicks (Lay on back, spread leags apart in air, bring them back to center with one leg above the other, then alternate to mimick a scissor kicking action)
Finish with a bridge for however long you think you can do it.
Once this routine becomes easy, don't up the reps, just do the whole routine twice. (Left a few out for explanation's sake)
Then also do your run at night. Cut excessive fat out of your diet, but you can have a little still.
Do it and you will have some abs.
Medicine Ball Ab Workout Exercises