Exercise Plan - Abdominal Workouts on a Swiss Ball
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Michelle Beaumont: Hi I'm Michelle Beaumont with michillefitness.com and body mind fitness solutions I'm here today to show you how to get six pack abs. I am going to be demonstrating several exercises on the ball. We are going to begin with the half sit up make sure tat your knees are aligned with your ankles your abs are nice and tight contracted hands behind your head you don't want to carry your neck so make sure you keep space between your chin and rest think of an apple. You are going to lower down over the ball slightly and then push down deep into your abdominals to lift your upper body up as you are lower and lifting you really want o contract deeply into those traverse muscles those are lower part of the stomach muscles. If you are a beginner you may want to do last repetitions if you are more advanced you can increase the amount of repetitions that you do. If you are also want advances workout you want to lean back a little further on the ball so that you have to lift higher up, from here we can go straight into cross over crunches targeting the oblique area and you will just simple cross over targeting your knee with your elbow but try not to lift from the elbow use the abdominals to lift and turn sideways so it's a lift turn. The final exercise while lying flat on the backs on the ball is the circular sit up you will circle and do a full range of motion targeting each and every small muscle group in the abdominal area so now really hitting rectus abdominis transverse and obliques. And of course on all of these exercises you want to make sure that you've done both sides. The next exercises we are about to do is a plank position what we are going to do a pike and also a tuck. So simply walk out on the ball again if you are a beginner you don't want to walk out too far start small and simple stability is going to be an issue walk all the way out as far as you can keep your core nice and tight lifted from more advanced to walk out further and keep your toes right on the ball. The first exercise the pike you are lifting straight up towards the ceiling from the abdominals so pull up to your toes and then lower with control this sis definitely and advanced movement so make sure you are strong enough and to do it inhale up exhale up again in your complete as many as you can. The final exercise is the tuck were your drawing your knees into your chest you want to lift your buttocks high so that you are pulling in from your core and exhaling releasing the ball back and again do as many of these as you can handle for your level of fitness and that's it.
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