Beyond basic the motions used in stability ball workouts, there is the potential to reduce greatly reduce body fat while targeting core muscles for an awesome set of abs.This entails taking some of the basic motions and linking them into fluid exercises that target not only specific core muscles, but an overall cardio workout.
Research at Sacramento State University has shown that people working with stability tools, had twice the number of muscle fibers as those doing traditional static exercises such as crunches. Muscle burns more calories than areas of the body containing fat. By developing more muscle, you encourage the body to burn calories instead of storing them as fat.
The Seated March is a good beginning exercise. Sit on the ball with spine straight and abs in. Begin marching at a slow pace by lifting one foot off the ground then the other. If you are comfortable with this try lifting your knees higher and bounce with the movement. Continue this for one to two minutes.
Use the Upper Body Russian Twist to join single side oblique exercises into a smooth ab building motion. With the body in the supine bridge position, upper back lying on ball, bring your arms together in front of your chest so that they’re pointed at the sky with palms together. Rotate your hands from ninety degrees on one side to ninety degrees on the other, sweeping and arc over the top of your chest. Take care not to strain the lower back by moving faster than your back is ready for.
The drop and recover is a next step from the Russian Twist. Instead of starting centered above the ball, shift your body weight to one side and drop the suspended elbow toward the ground. In one fluid motion, reach up to the sky with the suspended hand, rolling the back up and off the ball, bringing the opposing arm down so that your weight is balanced on the opposing elbow. In a continuous motion, lower the upstretched arm to the original position, then immediately repeat. This twisting exercise works the lower back and core while placing additional emphasis on upper body muscles. The continuity and speed with which this is done will determine the calories burned.
The prone roll-out is a basic exercise that gets you into position for other additional exercises. Lie with chest against the ball, then slowly walk forward on your hands until your shins are resting on the ball. Rolling stability ball exercises incorporate non-stop movements that burn a lot of fat and evenly tone your body by using many core muscle groups. If you can master the motions, the speed with which you do them can also provide excellent cardio.
Roll-ins are a next step from Roll-outs. In the supported push up position, with shins resting on top of the ball, bring your knees toward your chest so that your heels are nearly touching your bottom. The workout will become more challenging when your upper body is further away from the ball. Repeat the motion in a continuous and fluid manner.
Stability ball workouts should be started slowly to be sure you have the motions down correctly. Be sure to keep alignment of the head over the spine and support the body with the abdominals. As the muscles become stronger and you become more comfortable move into a faster pace, while taking care not to strain the lower back.
It will be wonderful fun getting fit when you start utilizing the stability ball workouts today! Easy and enjoyable routines that will help you to meet your goals utilizing stability ball workouts.
