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Exercise
Ball Ab Workouts
Ab
exercises using gym balls are primarily used to achieve and enhance an
individual's functional movement,
which prepares our bodies for the physical challenges of our lives;
such
as lifting correctly, playing with our children, working and
recreational
activities. Balance is the key, since the challenge of maintaining
perfect
posture on the ball is fun, exhilarating and absolutely effective in
building
torso and trunk strength and stability.
80% of our
population will experience some
kind of back pain in their life. Now, using exercise balls, the bad
posture,
poor body mechanics and inflexibility can be replaced with proper
conditioning
and balancing of trunk musculature. This minimizes spinal stress by
strengthening
and stretching both anterior and posterior muscle groups.
Supine Trunk Curl
Primary
Muscles Worked: Rectus
abdominus, internal and external obliques
Primary
Stabilizers: Neck, hips,
legs
Joint
Action(s): Lumbar spinal
flexion

Starting
Position: Supine incline
position with arms crossed over the chest
or fists placed at
your temples.
Execution
of
Exercise: Slowly curl
your trunk, letting your shoulders and
upper back lift off
the ball. Return slowly
to starting position and neutral posture.
If your neck becomes
fatigued, place one
or both hands behind the head for support.
Technique
and Cueing Tips: Curl
your trunk by pulling the bottom of your ribcage
down toward your
hips. Avoid pulling on
the head or neck. Return to neutral posture
between each
repetition.
INTENSITY
VARIATIONS:
Level II: Begin
in the supine incline
position as above. Walk your feet backward, letting the ball
roll
down your back until it is centered under the lumbar spine. Your trunk
is now more parallel to the floor (supine with lumbar support - base
position).
Either place your hands behind your head, or place your fists at your
temples
for more neck stabilization. Curl your trunk as described in Level I,
then
slowly return to starting position. This exercise requires more
abdominal
strength, balance and postural stabilization than the Level I
variations.
Recommended
Reading:
The
Great Body Ball Handbook
This
comprehensive
little book covers a series
of ball exercises and stretches to work the whole body, including
abdominals.
Each exercise has a start and finish photo, with easy to follow
step-by-step
instructions.
The
Great Body Ball Handbook also discusses proper ball
inflation, the
proper form and posture when performing the exercises, as well as
pointers
on stretching, aerobic training, and safety.
Balance
on the Ball - Key benefits of training on the Ball:
o Muscle tone/definition
o Core strength
o Flexibility
o Posture
o Balance
o Coordination
o Body awareness
Click
Here for more information
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