Ball Abdominal Russian Twists- Ab
This is an advanced abdominal exercise that is
performed by starting with a dumbbell above
your head with your arms in a locked position.
With your hips up and the ball in the middle of
your shoulder blades lower the weight to the
side of the ball while keeping your balance.
This is a great exercise for any sport or for
developing core strength.
ABDOMINAL EXERCISES
TO FLATTEN THOSE ABS
Medicine Ball Woodchoppers on Ball
medicine ball to your side while sitting on an
angle to the floor. Begin to raise the ball
upwards towards the ceiling on the opposite
side of your body. Bring the ball back to the
same side as sown. Rinse and repeat quickly.
This exercise is meant for core stability
training.
Ball Crunch
Lie back on a big ball with your shoulder the
shown). Slowly return to the starting position
.
V-Up
raise both your legs and arms together while
keeping them as straight as possible. Keep your
lower back as straight as possible as well. Lower
Ball Side Crunches or Bends
Start by draping yourself over the ball front
first. Then slowly staggar your legs front to
back as shown while putting your obliques on
your abdominals and obliques until you cannot
go any further and return to a full stretch.
The exercise ball leg raises exercise can be
performed by having an exercise ball
between your legs gripped tightly by your
ankles. Begin by raising your legs straight
against the ground at all times. Lower slowly
back to the starting position.
Air Bike
Now raise your opposite arm and leg
side until a complete set is finished
Pelvic Thrust
Start by lying down on a mat and raising your
legs to 90 degrees. Now with your arms at your
side raise your pelvis up while trying to keep your
legs perfectly vertical. This is a difficult exercise
to perform properly but do your best from the
image as shown.
Ball Rollout
Start with the ball infront of you and with
your hands on the ball. Now lower your
body by rolling the ball out keeping your
abs tight and as stabilizers so you dont fall.
and extension return to the starting
position by contracting your abdominals.
Crunches
with your knees at a ninety degree angle and your
hands by your side or behind your head for support.
Now slowly lift your torso using your abdominals
while keeping your head and spine straightly
aligned. Slowly return to the starting position without
releasing tension on your abdominals.
Twisting Crunches
Start with lying on your back with your knees at a
or behind your head for support. Now slowly lift
your torso in a diagonal fashion (bring a shoulder
towards the opposite knee). Keep your head and
spine straightly aligned. Slowly return to the
starting position without releasing tension on your
abdominals. Repeat on other side.
abdominals and hip flexors. Lower your legs down
without them touching the ground. Repeat.