Health Fitness Beauty | Natural Health | Fitness | Woman Health | Online Doctor

May 22, 2011

Best Ab Workout - Swiss Ball Exercises For Six Pack Abs


Best Ab Workout - Swiss Ball ExercisesWant six pack abs? Get the best ab workout! Ab workouts are a dime a dozen these days but most people are focusing on the wrong type of exercises in their quest for six pack abs. Regular crunches and situps are out and swiss ball exercises are in if you are seeking the very best ab workout.
The following belly fat exercises are some of the most effective to help you develop a strong core and firm your abdominals, together they form one of the best ab workouts around but remember that getting a six pack takes more than just exercise - you need to also focus on the right nutrition!
The following abdominal and core workout can be performed 3-4 times per week and approximately every other day. Using this best ab workout for a period of 6-8 weeks will give you outstanding results, you’ll feel far more toned in your midsection and have developed a stronger core which will help with posture and balance.
All of these exercises are performed with a swiss ball, if you don’t have one yet you really should grab one at your local fitness store or alternatively you can order the best ones from this link: Thera-band Swiss Balls. Which size swiss ball? Grab a 65cm one if you are over 5′6″ and a 55cm one if you are shorter than that, there is also a 75cm one for people who are very tall (over 6′2″).
The FF Best Ab Workout.
Swiss Ball Crunch1.) Swiss Ball Crunch.
This best ab workout exercise works the upper abs hard and can be made more difficult if you hold a weight above your head throughout the movement. You will want to complete 8-16 reps for each set and movements should be slow and controlled.
Begin with the swiss ball beneath your lower back and lie back as far as you can then curl your shoulders upwards whilst ensuring your lower back stays in contact with the ball. Pause briefly at the top of the motion and lower slowly and smoothly to the start point.
Swiss Ball Pike2.) Swiss Ball Jack Knife Pike.
The swiss ball jack knife pike is a more advanced version of the regular jack knife, it works the lower ab muscles and engages your core muscles to stabilize you whilst performing the movement - in other words; this exercise just HAS to be included in our best ab workout. Complete 6-12 reps dependant on your fitness level - you can also make this exercise even more challenging by only placing your toes on the ball.
Start face down in a push up position with your shins on the ball.  Draw your belly button in toward your spine and lift your butt towards the ceiling until your knees almost touch your chest.
Swiss Ball Russian Twist3.) Swiss Ball Russian Twist.
The third exercise in our best ab workout targets the oblique’s, look to complete 6-12 reps counting a rep only when you have performed the twist on both sides of your body. More advanced users can hold a medicine ball or weight to make this exercise more challenging.
Begin lying on the ball so that your shoulder blades are supported and push your hips off the ground. With your hands placed together turn your shoulders to one side so they are perpendicular to the ground. Twist back to the start position slowly then complete the same move on the other side. Ensure your hips remain up throughout the exercise.
Swiss Ball Plank4.) Swiss Ball Plank.
Our final best ab workout exercise is a simple plank move made more advanced and encouraging more core utilization by using a swiss ball. This exercise will work all of your core and should be performed for between 20 seconds and 1 minute depending on your fitness level.
Rest your weight on your elbows which should be stabilizing you on the swiss ball. Hold your body in a straight line from head to toes with abs contracted throughout the exercise and maintain this position for your chosen time period.
There are our four effective exercises to help you tone up your stomach and get a 6 pack. You should repeat this best ab workout 3 times as a circuit. So you will perform each of the four exercises in a row and take a 90 second break at the end before repeating.
Incorporate the FF best ab workout into your weekly training sessions and you will notice your stomach becomes slimmer and firmer - combine it with a high quality diet and you will be astounded by the results.
Remember, the very best abdominal workouts are those which incorporate a wide variety of exercises which target the whole of your midsection, for several of the highest quality workout routines designed to maximize your stomach toning check out the latest Turbulence Training package, TT For Abs.

1 comment:

Ring Fighter said...

you have a number of different size exercise ball and these all are fit for expertise so thank you for sharing it