Beach season is just around the corner, and it’s not too late to perfect your summer physique. Check out these two great exercise ball workouts to achieve great abs in a crunch!
with Kristi Leigh Morgan
The Ball A-Z Plank is a real workout. While keeping the body still and ridged you’re going to use your elbows to write each letter in the alphabet on top of the Ball.
- Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. Your arms should be either crossed on top of your chest or behind the back of the head keeping your hands at the base of your neck to prevent neck strains.
- Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
- With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
- As you inhale, go back to the starting position.
- Repeat for the recommended amount of repetitions.
Jack Knife with a Twist
- Assume a push up position with your arms completely straight.
- Rest your shins on a Swiss ball.
- Your body should form a straight line from your head to your ankles.
- Brace your abdominals – as if you were about to be punched in the gut – and maintain that contraction for the duration of this exercise.
- Without changing your lower-back posture, roll the ball toward your chest and off to the side by pulling it forward with your feet.
- Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.
- Repeat this motion for the other side.
steps adapted from bodybuilding.com