The gym ball, also known as an exercise ball or Swiss ball, is a piece of portable equipment that helps develop strength in the abdominal muscles. A gym ball aids in isolating your abdomen during your workout, making it easier to tone your muscles. By using the correct form in your exercises, you are able to use your own body weight as resistance to get the workout you desire.
Abdominal Roll
Position yourself on your knees with your gym ball directly in front of you. Place the palms of your hands on top of the ball. Tighten your abdominal muscles by pulling your navel in toward your spine and begin to slowly roll the ball forward, allowing it to move as far as possible without your back arching. Press your elbows and forearms into the ball, contract your abdominal muscles and pull your body back to the start position. Do 12 to 16 abdominal rolls.
Reverse Abdominal Roll
Lie flat on your back, bend your knees and press the soles of your feet into the floor. Grab the gym ball and place it on top of your thighs, just below your knees. Position your hands on top of the ball. Contract your abdominal muscles, raise your shoulder blades up off the ground and roll the gym ball up your thighs and rest it on top of your knees. Pause for three seconds and go back to the starting position. Continue for 12 to 16 reverse abdominal rolls.
Basic Crunch
Lie down with your lower back on top of a gym ball and your feet positioned flat on the ground. When you are in the starting position, your thighs and upper body are parallel with the floor. Engage your abdominal muscles and perform crunches, lifting only your shoulders and the upper portion of your back up off the ball. Continue for 20 crunches.
Wood Chop
The wood chop is an exercise that gets you up off the floor while still incorporating the gym ball. Begin by standing upright with your feet spaced a little over shoulder-width apart. Hold the gym ball in front of you at arms length. Bend your hips and knees as you rotate your body at the waist, swinging the gym ball toward the ground as you go. The ball should end up near your foot, just a little off the ground. Reverse the ball, following through until the ball is raised over the opposite shoulder. Move back to the starting position. Perform wood chops for two minutes.
References
- "Swiss Ball for Total Fitness"; James Milligan; 2005
- "Strength Ball Training"; Lorne Goldenberg; 2001
- "Get on the Ball for Great Abs"; Lisa Westlake; 2006
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