Wednesday, December 5, 2012

Article # 91. Swiss Ball Abdominal Crunches

The exercise Ball Crunch came in as the third most effective abdominal exercises...It is most effective and will get the results if followed religiously. People thos who find no time for Gym can buy the Swiss ball and start wrok out from home.

Swiss Ball Basic Crunch
·         Sit on the exercise ball with your feet flat to the floor.
·         Letting the ball roll back slowly, lie back until your torso and thighs are even with the floor.
·         Place your hands beside or behind your head loosely.
·         Raise your torso to about 45 degrees, pushing your naval to your back and contracting your muscles.
·         Repeat this move and remember to breathe, exhaling as you rise up and inhaling as you come down.

Swiss Ball Oblique Crunch
·         Keep your legs straight and lie down sideways on the ball.
·         Brace your feet against a wall or solid object for support and put your hands behind your ears.
·         Without twisting your body, raise your upper torso and try to touch your bottom-most rib to your corresponding hip.
·         Return slowly to the start position. Finish all your reps on one side before switching to the other.

Swiss Ball low-back hyperextensions

·         Kneel in front of the wall with feet far apart and toes against the wall. Hold exercise ball snug up against the front of your thighs and bend at the waist with your stomach on top of it, keeping your upper back flat. Do not round your back.
·         Flatten heels up against the wall as you simultaneously raise your knees off the floor and straighten them into a soft-lock (almost straight) position.
·         Place the hands clasped and palms up on lower back.
·         Exhale as you slowly raise your torso until your legs and upper body are in a straight line. Do NOT arch your lower back past a straight line!
·         Inhale as you return back down to the starting position.
·         Repeat for the desired amount of reps.

Reverse Stability Ball Crunches

The reverse stability ball crunch is one effective and intense ab work out. Just position yourself to stability ball crunch but clipping the ball with both your legs You then pull your legs up instead of upper body doing the crunch. Start sloe at the first as this can hurt your lower back if you are new to this routine.
You may also do reverse stability ball crunch with your both of legs straight instead of curved, clipping the ball with your feet. Start pulling the ball up with legs straight. This routing is tougher but gives good result.

Weighted Swiss ball crunches

This ball crunches is for those seasoned work out enthusiasts. The position is similar to traditional exercise ball crunch with the back lying at the center of the ball. This time arms are equipped with weights (Size depends on your preferences or ability). Just like the image above do traditional crunches with weights or single or two dumbbells. This routine offers multiple benefits which work out the abs. back and arm muscles.

Swiss Ball Bridges

Swiss ball bridge exercise is a static move. There is no movement involved other than getting into and out of the correct position. The picture above is not a true animation; I am showing the move from a few different angles instead. When doing a swiss ball bridge, keep the following points in mind:
  • You should maintain a straight line between your ankles, waist, and shoulders.
  • Your forearms will support your upper body by pressing into the swiss ball.
  • Your upper arms should be at an angle to the floor and perpendicular (about) to the swiss ball.
  • Your weight will be resting on your elbows and toes.The exercise begins when you are in position and suck in your gut.
Swiss Ball Plank
  • With your forearms resting comfortably on the Swiss Ball, extend your feet behind you on the floor. Your weight should be evenly distributed between your forearms and toes.
  • Keep your feet slightly apart to start and move them closer together as you become stronger.
  • While maintaining the plank position, perform a small, slow stirring motion with your forearms and hands (i.e. stir the pot!) that are resting on the Swiss ball.
  • Start with 5 small circles in each direction and work your way up as you become stronger.


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