A six pack is coming your way with these 3 moves to tone you core! Are you ready for this? All you need is an exercise ball and a mat. So let’s get started!
The exercise ball, also called stability ball, balance ball or Swiss ball, is more than just a ball that reminds us of that hopping ball we were playing with as kids. This ball will improve your strength and balance with a wide variety of exercises. You can modify basic moves like lunges, planks, etc and make them more challenging by adding the balance factor. It is also a great tool to use when you are getting back on track after an injury, as the stability ball reduces muscles and spinal strain during exercise.
One of the most important things is to choose your exercise ball properly. The easiest way to find the right size ball is to sit on it and make sure that your hips and knees form a 90 degrees angle with the floor.
- Walk up crunches
Start by sitting on your exercise ball. Keeping your core engaged, slowly walk your feet out in front of you until you’re in a table top position. Put your hands on your belly or chest and walk back upwards to the starting position, using only your core strenght to crunch back up. Do 10 to 12 reps of this move.
- The Pike
Well, this is a pretty advanced move, and you will definitely feel your abs working after a few reps. Start in a push-up position, your feet on top of the exercise ball. Make sure your legs are straight and use the abdominals to pull your feet towards your chest. Your but will pike up in the air and your back must be straight with only your toes resting on the ball now. Go back to the starting position and start with 8 reps or less. When you get used to that move, try to do 10 to 12 reps at a time.
- Straight leg hip crush
Lie on your back, on a mat, with your legs extended and place your hands face down on your side. If you want, you can place your hands underneath your lower back for support. Activate your legs and thighs and squeeze the exercise ball. Activate your core and then lift your legs, still squeezing the exercise ball, at a 90 degrees angle with your torso. Go back to the starting position but without your legs or feet touching the floor. Try to always keep your abs activated and don’t let your back arch on the way down. If you feel your back lifting up from the floor, drop your legs a little lower. As your strength improves, you should be able to get lower with your legs. Do 10 to 12 reps of this move.
If you want a full workout, repeat this sequence 3 times. I really enjoy working with an exercise ball as it brings new modifications to basic moves and make them more challenging. I hope you enjoy this workout! Let me know how you feel after it!