Exercise Plan - Abdominal Workouts with a Ball
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Michelle Beaumont: Hi I'm Michelle Beaumont with michelliefitness.com and body mind fitness solutions. I'm here today to show you how to get six pack abs with a medicine ball. We are going to begin on the mat I'm going to start by laying down flat on my back and we are going to begin with what's called a chopping movement so the arms will come back, the elbows are soft and bend and you will simply come up squeezing your abdominals reaching for your toes and exhaling down. You can also do a half chop if you are a beginner you don't have to coma all the way up -- otherwise you are all the way up for more advanced movement. This chop can also move to each side of your legs, you want to crunch down deep into the side of the stomach muscles called the obliques and you can vary the chop from center working with the rectus abdominis and the obliques center side to side. The next movement with the medicine ball is a conditioning movement that will take your abdominals to the next level we are going hold the ball tight here and basically extend out and come up and then rotate the ball right and left extend hold up right and left. The third movement is, what we are sitting up nice and tall if this is too difficult and you have lower back issues drop your heels down but be sure to prop your chest up and shoulders back. Your legs are up the ball can come up and you'll simply rotate the ball from right to left this movement is almost the same as driving a bus. Think of a big wheel of a bus side to side. The final exercise and I am going to show you is called an around the world its from Pilates and this exercise really engages all of those muscles and your abdominal area you are going to take a ball, a big ball resistive ball and role down off control keeping your head down flat, draw your legs up straight and hands to your sides and you will inhale and bring the legs up in around while lifting up your buttocks and then lower as low as you can get with control this is an advanced movement so I do not recommend it for beginners. Beginners you might want to start with a simple corkscrew of just working through the lower part of the abs and make sure you get both directions. And that's a great way to finish off your ball abdominal exercises.
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