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As a physical therapist I tend to learn a lot about the people I’m working with. One of the commonalities I tend to find is that many people have an exercise ball at home, but not a lot of people know what to do with them! They’ll do crunches and a few push ups, but outside of that they’ll admit they don’t really know what else to do with them. Well today is the day to pull out your exercise ball for a total ab burner! I’m sharing six of my favorite ab/core exercises in one amazing workout for the final installment of my #MakeYourMove campaign sponsored by Kohl’s! Here we go!
These balls come in a variety of sizes; most commonly 55, 65, and 75 cm (this measurement refers to the diameter of the ball once fully inflated). Typically the larger exercise balls offer greater stability and are ideal for beginners or larger individuals. The smaller exercise balls require more muscle strength and control to perform exercises and are appropriate for more advanced exercisers or smaller individuals. You can see more info and purchase these balls at the following links:
Reverse crunch: start with your hands on the floor and the ball under your shins. Suck in your stomach and use your abs to pull your knees up to your chest. Slowly return to starting position.
Pike: same starting position as above – down on your hands with the ball under your shins. Keep your legs straight and use your lower abs to pull the ball up towards your hands by bending at the hips (finishing in a pike position). Slowly return to starting position.
Reverse oblique crunch: one more time in the starting position of down on your hands with the ball under your shins. Use your abs to pull your right knee up to your left elbow. Return to starting position and repeat pulling your left knee up to your right elbow. Return to starting position.
10 reps to each side (20 reps total)
Ball transfers: lay on your back with your arms over your head, legs outstretched, squeezing the ball between your feet. Use your abs to pull your straight legs and the ball up towards the ceiling while also raising your arms up towards the ceiling. Transfer the ball from your feet to your hands and slowly lower the ball over your head towards the floor. Return the ball to your feet and finally back to the starting position by going through the reverse motions. That counts as one rep.
Roll outs: kneel on the ground with the ball in front of you. Put your wrists/forearms on the ball. Suck in your stomach and lean into the ball while rolling it along your forearms away from you. Try to keep you back straight (not bowed) throughout the motion. Use your abs to pull yourself back to an upright position.
Crunches: lay on your back on top of the ball with your feet flat on the ground. The ball should be placed under the small of your back. Support your head lightly with your hands – try not to interlock your fingers to avoid pulling on your head/neck. Use your abs to lift your chest/shoulders up towards the ceiling and then slowly return to the starting position.
Repeat the entire series 2-3 times for an amazing ab burner!
What’s your favorite exercise ball exercise? Let me know how you #MakeYourMove by telling me about your go-to ball exercise in a comment below!
I would like to extend a special THANK YOU to Kohl’s for sponsoring Tone and Tighten in such an incredible campaign for the last three months! Together we encourage you to always continue to stay healthy, stay active, and #MakeYourMove!
Make it happen,
You digging what I’m wearing? Get Jared’s look here:
FitBit Charge HR Activity and Heart Rate Monitor: http://www.kohls.com/product/prd-1989010/fitbit-charge-hr-wireless-activity-heart-rate-wristband-black.jsp
Nike Revolution 2 Running Shoes: http://www.kohls.com/product/prd-1443324/nike-revolution-2-running-shoes-men.jsp
Nike Core Training Shorts (gray): http://www.kohls.com/product/prd-610780/nike-core-training-shorts-men.jsp
Adidas Logo Tee: http://www.kohls.com/product/prd-2202136/adidas-logo-tee-men.jsp
Gaiam Premium 3mm Thick Yoga Mat: http://www.kohls.com/product/prd-1880998/gaiam-premium-3-mm-thick-yoga-mat.jsp
Sunny Health & Fitness 25.6 inch Anti-Burst Gym Ball: www.kohls.com/product/prd-1403618/sunny-health-fitness-256-in-anti-burst-gym-ball.jsp
This post is sponsored by FitFluential on behalf of Kohl’s.