Exercise Ball Exercises- How to Use A Exercise Ball To Be Healthy And For Weight Loss


Hi everyone! Welcome back to ComputerFitness247. Today we will introduce you to six moves for your abs/core or your six pack using the exercise ball to help you lose weight. But the reason why I love the exercise ball so much is because it allows you to use your own body weight but kind of kick it up a notch and make things a little bit harder. Challenge your balance, your stability and your core control a little bit more. Maybe you’ve seen these exercise balls at your gym or maybe you have one at home and you just don’t know what the heck to do with it. So that’s why we are here to help okay? I have six moves for you targeting your abs and so let's begin!




1. Roll-Outs


For the first one you need to go down on your knees right in front of the ball. Already we are activating the core, thinking about the core, right? You are going to put your hands on the ball, actually your forearms right on the ball. Keep your elbows in close to your body. You can make a fist or you can have your hands straight whatever feels more comfortable to you. I like fists because I feel like I could really use them to help me power through this move. You’re going to roll out by moving your glutes back and then come back in. And it’s really difficult once you start getting your arms further away from your body. You have to squeeze to pull them back in, out and in. These are called roll-outs. That was the beginner’s version and I’m going to show you a more advanced version also just in case you’re ready to take it there.
Now we’re going to come into a plank position on the ball. Straighten those legs. This is already quite difficult so if this is all you can do that’s okay, you can just hold it here. As you can see the ball is kind of wobbling side to side so it is challenging. But from here we’re going to do the same motion with our arms. We’re going to go out, squeeze those abs, and pull it in. Out and in. Make sure you’re breathing of course. So, that’s move number one. You have two variations you can try the easy one first then you can progress to the harder one.

2. Ball Crunch




The next one we’re going to do is a ball crunch. You’re going to sit down on the ball and you’re going to come about the ball is right underneath your shoulder blades. Holding this position right here you’re already feeling the core. Your abs are already feeling tight we’re already activating the muscles, right? Why I like ball crunches is the added stability or instability, you have to keep your body stable and also the increased range of motion. We have a bigger range of motion to go back because we’re not laying on the floor.
You have a bigger range of motion to go backwards. So you’re going to put your hands behind you head. Always keep your chin up no matter what type of crunch you’re doing. I never want to see this you tugging at your neck because that’s not the purpose. This is not a neck-tugging exercise it’s an abdominal working exercise. You want to keep your chin away from your neck. If you had a tennis ball or an apple it should fit under there. You’re going to lean back, get that full range of motion and crunch up back up like this.
Now, if you wanna make it a little bit harder you can grab a weight. If you’re at the gym or at home and you have a small dumbbell you can hold it to your chest. Lift it up above your head and crunch up and that makes it a little bit more intense. 

3. Leg Raise


The next move that we’re going to do is a leg raise. You’re going to lay on your back for this one. Come all the way down onto your back and we’re going to put the ball in between our feet. So, already we are working the abductors the inner thighs here.
We really need to squeeze to keep that ball from dropping, we want to keep it here. So you’re already activating the legs without even doing anything. Your hands can be by your side or you can put them underneath your low back for some added support, whatever works for you. Okay now we’re going to lower the ball down, squeeze, and come back up. Lower down, squeeze your legs and your abs and then come back up. You want to make sure that you’re only going as low as you can feel comfortable because once your back starts arching, you’re going too low.
Push that core, or what they say often is “belly button to spine.” You might have heard that like in a Pilates class but it’s true. You want to squeeze that belly button towards the mat that way your low back doesn’t come off the ground. That’s number 3. 

4. Ball Pass-Back


For the next one I’m going to move a little bit further up, but we’re still going to stay on our backs. It’s the ball pass-back. You’re going to pass the ball from you feet to your hands. So we are working the lower abs still but then we’ll add the upper abdominal muscles in there as well.
Okay, so we’ll start with the ball in between the legs. We’re going to lower the legs down while simultaneously reaching the hands up over the head. Back, pass the ball to the hands. Legs come together and lower down. The same thing applies, make sure your low back is glued to the mat. No low-back arches, that will just hurt us and we don’t want to get hurt. For all of these moves you will notice that it’s hard. You can’t always do 10, 15 or 20 repetitions. Maybe you can. Just do as many as you can until you can’t do anymore, until it hurts.
For some of these moves, like these next two I’m about to show you, which are more advanced, you might only be able to do 5 maybe 10 if you’re lucky. So just do what you can, work within your limits, do whatever makes you feel like you’re challenging yourself. That’s the most important. So now we are going to do the last two. They’re hard, effective, insanely effective but they’re hard. So, work up to them and once you can do them throw a party because you’ve mastered it. They’re so hard and they’re awesome. I do these all the time so I am a huge fan of these next two moves: atomic crunch and pike. 

5. Atomic Crunch


I’m going to show you the atomic crunch first. You’re going to put your feet on the ball. So, however you want to do it if you want to like roll over the ball and walk your hands out until your feet come on the ball that’s totally fine. 
So already here working the core already I can feel it already. So if this is where you can be, then this is where you can be and you just stay here to hold it for as long as you can, okay? But, I have a move for you here. So number five is the atomic crunch. That’s where you bring your knees in towards your chest. You pull it in and take it out, In and out. You’ve got to squeeze your abs. This one is a real burner. 

6. Pike


The last one is a pike. You’re going to bring your feet in toward your chest. I know I sound like a crazy person, but it’s possible. Okay, here we go! You lift your feet up. Pike up, squeeze your abs and back down. Up and down. How are you feeling? I hope you feel the burn.
There you have it, six challenging moves to work your abs using an exercise ball. I’ll put a few links down below of my recommended exercise balls to use for your workout. I want you to tell me if you like these exercises. Do you hate these exercises? I hope not. Do you have other exercises that you do using the exercise ball? I wanna hear all about it in the comments below. Enjoy the rest of your day!

                                        

Comments