Beyond basic the motions used in stability ball workouts, there is the potential to reduce greatly reduce body fat while targeting core muscles for an awesome set of abs.This entails taking some of the basic motions and linking them into fluid exercises that target not only specific core muscles, but an overall cardio workout.
Research at Sacramento State University has shown that people working with stability tools, had twice the number of muscle fibers as those doing traditional static exercises such as crunches. Muscle burns more calories than areas of the body containing fat. By developing more muscle, you encourage the body to burn calories instead of storing them as fat.
The Seated March helps develop balance while beginning to target the core and burn calories. Sitting on the ball, spine straight and abs in, raise one foot off the ground then lower it and raise the other. Repeat this into a simple march for about two minutes. When you become comfortable, add a bounce to the exercise.
Use the Upper Body Russian Twist to join single side oblique exercises into a smooth ab building motion. With the body in the supine bridge position, upper back lying on ball, bring your arms together in front of your chest so that they’re pointed at the sky with palms together. Rotate your hands from ninety degrees on one side to ninety degrees on the other, sweeping and arc over the top of your chest. Take care not to strain the lower back by moving faster than your back is ready for.
Graduating from the Russian Twist, the next step is the drop and recover. Start with body weight supported on the ball by one side of the upper back; either the right or left shoulder area. With feet planted flat on the ground and knees bent, take the arm that is hanging suspended off of the ball and reach upward. As you back will rolls up and off of the ball, plant your opposite elbow into the center of the ball, allowing it to become a momentary pivot point for your weight. In one fluid motion, lower yourself back down the original starting position with back against the ball. Repeat this at a comfortable speed that allows your heart rate to increase and causes you to break a sweat.
A basic exercise that can become dynamic is the roll-out. Lie chest down on the ball and walk forward on both hands, letting the ball roll under you until your shins are resting on it. Repeat this, keeping your legs as elevated as possible and back straight. The quicker your repetitions, the more calories your burn.
Roll-ins are a next step from Roll-outs. In the supported push up position, with shins resting on top of the ball, bring your knees toward your chest so that your heels are nearly touching your bottom. The workout will become more challenging when your upper body is further away from the ball. Repeat the motion in a continuous and fluid manner.
Stability ball workouts should be started slowly to be sure you have the motions down correctly. Be sure to keep alignment of the head over the spine and support the body with the abdominals. As the muscles become stronger and you become more comfortable move into a faster pace, while taking care not to strain the lower back.
Have fun working out when you start utilizing the stability ball workouts today! Enjoyable routines that will help you to meet your goals utilizing stability ball workouts.
