You can perform exercises that tone your abs and chest together and save time during your workout session. There are a variety of exercises for the stability ball, also called a fitness or exercise ball, that target both of these major muscle groups. Machines at the gym and calisthenics exercises can target these muscles simultaneously. A beginner can start his exercise program with one set of eight to 12 repetitions and incrementally increase his workout to three sets.
Stability Ball Prone Walkout
The stability ball prone walkout strengthens your abdominal and chest muscles at the same time. Place your stomach on top of the stability ball so you can rest your hands and feet on the floor and assume the starting position. Use your hands to walk yourself forward until the ball rests on your shins, and return to the starting position to complete one repetition.
Stability Ball Knee Tucks
Try stability ball knee tucks to work out your abdominal and chest muscles concurrently. Place your stomach on top of the ball with your hands and feet on the floor. Walk your hands out in front of the ball to roll the ball down your body to your thighs to assume the starting position. Bring your knees toward your chest until they are under your hips and your shins, with the tops of your feet resting on the ball. Return to the starting position to complete one repetition.
Snow Angel Wipers
Lie on your back to perform snow angel wipers and target your abs and chest simultaneously. Lie on your back with your knees bent and feet flat on the floor about 1 to 1 1/2 feet from your buttocks. Extend your arms to the sides at shoulder height with your palms up and then bend your elbows toward your toes to a 90-degree angle to assume the starting position. Keeping your elbows bent, slide your arms up along the floor until your hands touch overhead like you are making a snow angel. Return to the starting position to complete one repetition.
Medicine Ball Pushups
Grab a medicine ball to work out your abs and chest together. Kneel on the floor with the medicine ball in front of you. Put your hands on the sides of the ball with your thumbs in an uppermost position. Shift your weight to your hands by leaning forward and step your legs back to extend them behind you with your toes on the floor. Align your head with your spine and look at the floor in front of the ball. Lower yourself toward the ball by bending your elbows back and slightly out to the sides and straighten them to return to the starting position.
References
- American Council on Exercise: Stability Ball Prone Walkout
- American Council on Exercise: Stability Ball Knee Tucks
- American Council on Exercise: Supine Snow Angel Wipers Exercise
- American Council on Exercise: Medicine Ball Pushups
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
Member Comments