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Ballast Ball Workout for Killer Abs
 A
strong abdominal
region (abdominal, lower
back and hip muscles)
stabilizes your spine and
acts as a link in the transmission of power between the upper and lower body.
The Ballast ball, forces the body to adapt to unusual positions and creates a
manageable surface on which to train. The stability-ball exercises recruit many
stabilizing muscles, which aids in the enhancement of muscular
strength and
endurance.
With 2.5 pounds of movable ballast (a granular-like substance) and measuring 65
cm, the Ballast Ball provides a surprising degree of challenge.
The Ballast ball staying in place—is particularly good for older adults, anyone new to stability ball exercise or when you’re using the Ball as a bench or chair
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Curl-Up: With
the stability ball centered
beneath your lumbar spine (the lower back just above the tailbone) and your
feet flat on the floor. Exhale as you contract your abdominal muscles,
causing your trunk to slowly curl up until your shoulders and upper
back are
lifted off the ball. Pause briefly, then inhale as you return to the
starting position and repeat. Maintain your neck in a neutral position,
about a fist's width between the chin and upper chest, throughout the
movement.
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Reverse Curl-up: Lie
on the floor on your back with arms extended out along the floor at a
45-degree angle and palms down, for support. Grip the stability ball between
your heels and the back of your thighs. Keep your lower back flat as you
exhale and contract your abdominal
muscles causing
your hips to be pulled two to three inches off the floor. Pause, then inhale
as you return to the starting position, making sure the stability ball does
not touch the floor, and release tension from the working muscles.
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Russian Twist: Start
on your back with your shoulder blades centered on the stability ball,
keeping a strong bridge while holding a medicine ball directly in front of
you. While keeping your hips up and your core tight, roll over onto your
shoulder and contract your obliques.
Return to the starting position and repeat the action going the opposite
way.
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Jump Squat and Slam: This
exercise comes from no other than Keli Robert, an
ACE-certified Gold Personal Trainer and Group Fitness Instructor and a
Fitness Hall of Fame 2007 inductee. Hold the ballast ball in your palms
straight in front of you. Holding on squat, touch the ball to the floor
making sound with the ball and then rise back lifting your arms overhead
with the ball. Repeat this. You can lift the ball overhead and slam the
ballast against the inside of the ball to increase the intensity. Since the
ball does not bounce, when slamming it on the floor, squat low to ‘catch’
it.
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 Hand-to-Foot
Ball Pass: Lie
on the floor with your feet slightly more than shoulder-width apart. Your legs
should be placed far enough apart to comfortably place the ball between your
legs. You’ll be lifting the ball with your legs to “pass” it to your hands, so
grip the ball with the sides of your shins and feet. Keeping your back straight
and your shoulders aligned extend your arms straight above your head on the
floor. Lift your legs up off the floor, holding the ball firmly between them. At
the same time, lift your arms off the floor, curling your body upward to reach
for the ball. Your body should be aiming for a "V" or pike position. Your arms
and legs should be straight. When your hands and the ball meet at the top of
your pike position, pass the ball from your feet to your hands and lower
yourself slowly back to the floor. This should not be a quick, jerky movement,
but rather a slow and measured folding of the body. Feel the muscles of the
abdomen working hard to achieve your position.
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Wood Chops: This
exercise works the muscles in yourcore,
back and arms. Stand with your feet shoulder-width apart. Hold the ball
straight in front of you with both hands. Sweep your arms downwards and
diagonally across your body to your left side. Sit your hips back in a squat
position. Stand up straight while sweeping your arms across and upwards to
your right side. Repeat for three sets of 15 on each side.
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Ball Crunches: The
Ballast ball is great, as it supports your back and you use more muscle to
keep the ball still. To do a crunch on a ball, lay across the ball with the
small of your back on the ball. Now you tighten your abs and raise your shoulders,
reaching towards your knees with your arms. Only raise your shoulders
slightly and lower, keeping the abs tight. Start with as many reps as you
can comfortably do and work up to 20 reps. Then you can add another set of
20 reps.
Take your abs to next level of fitness with these exercises.
Dated 20 September 2012
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