Carrying extra mass around the abdominal area is a health risk, primarily for the heart. Whether your motives are to slim down, sport a six pack, or lose midsection inches postpartum, shedding excess abdominal weight and hence body fat is beneficial in numerous ways. Over time, when combined with regular cardiovascular exercise, midsection body fat will diminish and core muscles will be strengthened. As with any fitness program, consult your doctor before you begin.
Physio Ball Crunch
After warming up for a minimum of five to eight light aerobic minutes, position the low center of your back on the physio ball and bend over it backwards, with your back pressed around the curve. Hold this position for several seconds to flex the core. Repeat two to three times.
Then with hands placed across your chest, slowly lift approximately 30 degrees and recline, targeting the transverse abdominal region. After 20 repetitions from the center, perform the lift for the obliques, alternating right and left, for 20 repetitions to each side.
Once core strength has been adequately developed, you can perform these exercises using a medicine ball or hand weights, gradually building on amount of resistance and number of repetitions.
Physio Ball Pass
While reclined on your back, pass a 22 inch physio ball from your hands to your feet and back again for 20 repetitions. This exercise targets the entire center region, particularly upper and lower transverse abdominals and the upper and lower back.
Once again, as core strength develops, you may perform these exercises using a medicine ball in place of the physio ball, gradually building on amount of resistance and number of repetitions.
Physio Ball Slide
While standing with feet shoulder-width apart and with a physio ball wedged between a wall and your mid-to-lower back, hold a medicine ball or hand weights at the center core and slide down into a squat while balancing the physio ball at your back. Hold several seconds then lean right and left with the weight, repeating and sliding back up.
Perform this slide, squat, side stretch sequence for 20 repetitions, gradually adding exercise time as core strength develops.
Maintain good form and bio mechanics during this maneuver to assure exercise safety and efficiency. Keep hydrated and do proper breathing throughout the session.
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