Fitness Ball
Improve Core Strength and Abs with Fitness Ball Training
The main reason that a fitness ball is great for all kinds of exercise is their instability. Whenever you are sitting or balancing on the ball, you are constantly adjusting your muscles just to keep from falling off. Overall, some of the best benefits of using a fitness ball include:
- Easy to use
- Increases endurance, strength and flexibility
- Improves functional body movement
- Tones muscle
- Improves balance, alignment and posture
- Can easily target your lower back and abs
By adding some fitness ball exercises to your routine, you can take advantage of the unique qualities of the ball. By having to constantly manage your balance, you are forced to put more effort into each exercise. These exercises can strengthen core muscles and help to define your abs.
Leg Raises
A very basic route for use with a fitness ball. Lie down with your stomach on the ball, and alternately raise your arms and legs. First lift your left arm straight in front of you, while simultaneously lifting your right leg behind you. Then switch.
This exercise helps work your core muscles as you manage your balance during the moves. It may seem very simple, but you’ll be surprised at the challenge.
Hip Extension
For this exercise, lay down on the floor, lying on your back. Put your feet up on the ball, keeping your knees bent at a 90 degree angle. Keep your feet on the ball and lift your hips while keeping your shoulders and upper back on the floor. Your pelvis should be in line with your knees, and your belly button sucked in slightly. This is great for developing your abs and strengthening your core.
Pelvis Tilt
Add this to your regular abs workout and you have that 6-pack in no time. Of course, no exercise will do that alone. You’ll have to lose those extra pounds so your newly toned abs can be seen.
With your feet flat on the floor, rest your waist and back on your fitness ball. Lift your pelvis and hips a few inches, then lower back onto the ball. Make sure you use your abs for this movement and not just your legs.
Abdominals and Obliques
You’ll work both your abs and obliques with this exercise. Lie back on the ball with your feet on the floor, and knees at a 90 degree angle. Cross your arms over your chest. Tighten your abs as you curl your upper body forwards. Each time you curl up, twist to the right and then to the left.
These are just a few examples of how a fitness ball can add variety to your workout and help work your core muscles.
About the Author
Douglas Robson is the editor of My-Healthy-Lifestyle-Choices.com, your guide to a fit and healthy life. Find more information about the best core fitness training at his site.
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