Not exact matches
Research shows that when performing basic
exercises such as crunches,
planks and push - ups
on an
exercise ball, you'll engage more core muscles than when performed
on a stable surface.
We also work
on body stabilizing
exercises like
planks and side
planks and a few stability
ball exercises to make sure they've learned to properly engage their entire «core» area in stablizing the body.
Fourth, forget about crunches and start using total body ab
exercises such as stability
ball rollouts,
planks with your arms
on the
ball, pushup side
planks, and spiderman pushups to help you burn calories and sculpt your six pack abs.
If you are a beginner, start with easy bodyweight
exercises you can do lying
on the ground, such as
planks, hip extensions,
ball leg curls, and pushups.
As you
plank for longer and increase your strength, try raising an arm and / or leg during the
exercise or balancing one end of your body
on a Bosu
ball,
exercise ball, or medicine
ball.
Focus
on non-crunch ab
exercises as well, such as the side
plank, hanging knee raise, hanging leg raise,
exercise ball rollouts, and
exercise ball jackknives for lower ab results.
For example here's a recent boot camp circuit: lunge w / back leg
on step holding dumbell, burpees, jump rope,
plank hold, bicycles (ab
exercise), jump squats holding medicine
ball, squats holding kettlebell — all repeated 3 times with 6 - 8 sprints basketball court length in between each round.
Comparing compound and stability
exercises, Comfort et al. (2011) explored lower erector spinae muscle activity during the back squat, front squat, the standing barbell press,
plank and superman
on a swiss
ball.
Exercise Ball Planks: Doing this balancing
exercise on an unstable surface dramatically increases the challenge to your core by forcing it to tighten and lift to stabilize your body.
Assessing different trunk
exercises, Marshall et al. (2010) compared a number of swiss
ball exercises, including the
plank with arms
on the swiss
ball, single - leg hip hyperextension from the push up position with legs
on the swiss
ball, single - leg squat against a wall
on a swiss
ball, swiss
ball roll - outs, and swiss
ball rolls, rotating from lying supine
on the
ball and moving to prone with the upper body in contact.
Comparing Swiss
ball exercises, Marshall et al. (2010) assessed rectus abdominis muscle activity during the
plank with arms
on the Swiss
ball, single - leg hip hyperextension from the push up position with legs
on the Swiss
ball, single - leg squat against a wall
on a Swiss
ball, Swiss
ball roll outs, and Swiss
ball full body rolls from a supine bent leg start position with the upper back
on the
ball, and rotating 90 degrees until the shoulder and upper arm rests
on the
ball.
Body weight
exercises like «front
planks» and «side
planks» should be the foundation of a core program and progressed to one arm
planks in the frontal and side planes and then eventually
on a stability
ball or BOSU
ball for further recruitment.
They are both advanced abdominal
exercises, so try mastering the regular
plank on the floor before trying it
on the
ball.