Top 5 Effective Ab Workouts Using the Stability Ball
In the United States of America, about 350,000 people die each year due to obesity related diseases. More than 50% of the adult population is overweight in America. A bulging midriff is one of the signs of obesity that one cannot miss. The accumulation of fat around the core abdominal muscles is one of the dangerous side effects of obesity. Abdominal obesity is linked to some of the major co-morbidities of obesity like diabetes, coronary heart disease etc. Hence, it is of primary importance that one tries to lose the flab around the abdomen.
In this article, we are going to talk about the 5 most effective ab workouts using the stability ball. Stability ball is made of soft elastic with a diameter of approximately 35 to 85 centimeters and filled with air. It is used in physical therapy and exercises widely and is known to decrease the risk of back injuries while working out the abdomen.
5 Ab Workouts using the stability ball
Similar to crunches done on floor, this particular exercise concentrates on the mid torso. Position yourself with mid and lower back resting on the ball. Hands should rest behind the neck. Contract the abdominal muscles as you lift the upper torso and try bringing it forward. The ball should be stable. A set should have 10-12 repetitions. As you get comfortable with the routine, increase the number of sets.
2. Oblique Crunch
Position yourself on the ball with the lower and middle of the back against the wall. Put hands on the back of the head and support the neck. Lift the upper torso and twist it bending forward inclining more towards the right side first and then the left side. The same drill needs to be repeated on the arternate sides. A set should ideally have around 10-12 repeatitions.
3. Leg lift
This is a floor exercise. It helps to bring the lower abdominal muscles into shape. Lie on the floor with your tummy tucked in. Anchor yourself firmly and hold the ball in between the legs. Now lift the legs up keeping the ball in between. The legs should be at a 90 degree angle with the rest of the body. Bring the legs back down without touching the floor and repeat again. Each set should have around 10-12 repetitions. Depending on your comfort level increase the number of sets.
4. Leg lift and crunches at the same time
Again a floor exercise, this exercise targets both the upper and lower abdominal muscles. Place the ball in between the legs and lift the legs at a 45 degree angle. Lift the torso up and bring the body upward towards the ball. Return back to the original position and bring the torso again upward. In the mean time, do not change the position of the legs. They should be kept in the elevated position all through. A set should have around 8-10 repetitions.
5. Upper torso lift
: Place yourself over the ball with legs firmly anchored on the floor. The hips should be on the ball and the upper torso should be free. Put hands on the back of the head and elevate the torso and bring it back to the starting position. Again lift the torso upward. This exercise also relaxes the back muscles. A set should have around 10-12 repetitions.
Regular ab workouts with the stability ball will make the abdominal muscles strong and firm over time. The most important thing to remember while doing the above exercises is to always contact the abdominal muscles and keep the belly button tucked in. Relaxing the abdominal muscles and doing the above exercises will reduce the effectiveness of the above exercises. The secret behind washboard abs is regularly exercising the abdominal muscles. Simultaneously, watching out ones diet regularly is equally important.