How To Have A Flat Stomach With Swiss Ball Exercises
For More Details Refer to David Grisaffi's Flatten Your Abs eBook
Prone Ball Roll
Place your breast bone or sternum on the apex of the Swiss ball and wrap your arms around the ball. Slowly roll side to side, holding your end position. As you gain more strength and stability you will be able to roll farther out and hold the position longer.
Supine Lateral Ball Roll
This exercise improves many things in your body at one time.
Lie on your back on a Swiss ball. Position your body so that your head is comfortably supported on the ball, as well as the area between your shoulder blades. Extend you hip upward until your knees , hips and shoulders are all in the same horizontal plane.
Place your tongue on the roof of you mouth just behind your front teeth, a position that can be found by swallowing.
Extend your arms outward and turn the hands so the palms are facing upwards. Place a dowel rod in you hands.
Begin to roll laterally. Throughout the exercise, hold the alignment of you body exactly as it was before moving, with the exception that you may move you feet in a small shuffle keep them in alignment with the body as you shift laterally.
Go only to the point that you can hold the alignment for the count of "one thousand and one", then return to the opposite side, repeating the sequence.
Swiss Ball Side Flexion
The Side Sit requires simultaneous contraction of the internal and external Obliques, as well as the quadratus lumborum. This exercise is used to improve core strength and your back.
Place a Swiss ball under your hip and anchor one or both of your feet along the bottom of a wall
Hold your top leg as straight as possible and in line with the torso, shoulders and head, then lie over the ball to stretch the oblique abdominal muscles. Beginners should place their arms at their sides. Progress to placing your arms across your chest as shown, and then to having your fingertips behind you ears.
From the bottom position, initiate the side flexion movement from the trunk.
Side bend the spine one level at a time until the shoulder and head come up.
On the way down, the spine should dies flex over the ball one segment at a time starting from the bottom up.
Prone Jack Knife
The prone jack knife is used to strengthen hip flexors, abdominal muscles and the shoulder girdle.
In a push up position, place your feet on the ball.
Hold your spine straight and maintain head and neck alignment.
Draw your legs under your body over the duration of two seconds.
Return to the start position over the duration of two seconds.
Repeat the exercise for the prescribed number of repetitions.
Forward Ball Roll
The Forward Ball Roll strengthens the abdominal, hip flexors and shoulder Extenders. This exercise is very good for everyone to improve stability in the spine and shoulder girdle.
From a kneeling position, place your forearms on the ball with your palms facing each other.
Place a Dowel rod on your back. The goal is to maintain good spinal alignment as you roll forward. Good spinal alignment is indicated by not exaggerating any of your spinal curves, which often causes the stick to fall.
Take a deep breath and draw the navel toward your spine just enough to slim your waistline slightly.
Begin rolling forward, moving from the hip and shoulder joints equally. The movement should terminate at the instant you feel you are going to lose spinal alignment. You will know you are losing spinal alignment if the curves in your spine increase and the stick falls off.
Just stop at the point at which you start to lose your ability to keep good form.
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