This exercise targets: abdominal muscles and gluts
For this exercise, you will need: an exercise ball
Lie on an exercise ball with your lower back pressed against the ball. The upper torso should be hanging off the top of the ball. Your feet should be roughly aligned with your shoulders, or even wider apart, and pressed firmly against the floor. Your arms are crossed over your chest.
Flex the waist by contracting the abdominals and curl your shoulders and trunk upward until you feel your abs working. Return to the starting position.
Tips:
Exhale during the effort or lifting phase and inhale during the lowering phase.
Keep your neck and hips stationary at all times.
The lower back should always stay on the ball.
As you get more advanced, you can hold a dumbbell at the level of your chest.
Perform this exercise slowly, as it takes some getting used to.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: an exercise ball
Lie on an exercise ball with your lower back pressed against the ball. The upper torso should be hanging off the top of the ball. Your feet should be roughly aligned with your shoulders, or even wider apart, and pressed firmly against the floor. Your arms are crossed over your chest.
Flex the waist by contracting the abdominals and curl your shoulders and trunk upward until you feel your abs working. Return to the starting position.
Tips:
Exhale during the effort or lifting phase and inhale during the lowering phase.
Keep your neck and hips stationary at all times.
The lower back should always stay on the ball.
As you get more advanced, you can hold a dumbbell at the level of your chest.
Perform this exercise slowly, as it takes some getting used to.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions