Tip:
Highlight text to annotate it
X
Hi guys and welcome back to the workout show here on Prozis TV, with me Rob Riches.
Where today we will be having a look at some more advanced exercises to help you develop that strength
And build that six pack look in your core.
The first exercise is to focus on the lower abdominals and for this we are using a large 75cm stability ball.
Now the key to this is getting into a push up position. And resting the laces on your shoe, flat on top of the ball.
And then keeping the hips up as we breathe in, we are going to tuck our knees in towards our chest.
As you can see quite a tricky exercise but once you have mastered it you can really start to
Tighten up those lower abdominals in that six pack area. The next exercise is focusing more on this
V separation here and bring the obliques into action.
For that we are going to lay sideways on the ball and position our feet up against either a wall
Or a machine like this. So the hips need to be stacked, top leg is straight and the leg that I have
Scissored under that, if you see I have my heel at the bottom of my foot at a 90 degree angle to this front leg.
So make sure I am on the center of the ball.
And bring this arm up, so my elbow, wrist and shoulder are all in that same alignment.
With this hand I can either touch train, holding onto this side where I am working the obliques
Or if I am still a little bit unstable, keep my hand for extra stability on the ball.
Now once you have mastered this one, try adding a little rotation back. Leading in with the elbow.
Simply breathing out as we crunch up.
Now once you have mastered this one, try adding a little rotation back. Leading in with the elbow.
Therefore you further engage more of those internal and external obliques.
Just be sure that you do actually hit the other side. I like to do anywhere from 20-30 repetitions on either side
Giving about 20/30 seconds rest as well between switching. OK, back onto the ball, and this time
I am going to use a pole. Now the idea of this is its not weighted, so if you have a light bar, or this is actually
A broom handle, sat on top of the ball, keep the chest up and shoulders back.
I am going to take this bar and rest it across the tops of the shoulders
And then with our hands on the outer portion of the bar. Simply rotate the upper torso away from the hips.
This is getting a great stretch in those obliques helping us to further improve their conditioning
And tighten them up. Moving onto the 4th exercise…
For this I need to get a 2nd swiss ball.
Ok this really is the hardest abdominal exercise using both the stability balls
And really we are going to aim for achieving a plank on both so all of our stabilizing muscles
Are going to be needed to be involved in this exercise.
But if you can hold this for 30 seconds or more, it’s a fantastic exercise for really
Improving conditioning in the abs. Let's give it a go. Again the laces of the shoe on top of this ball.
Using our forearms to stabilize…
And there we have it.
Now the hard part is to stay here for 30 seconds up to a minute without falling off. Keep those hips up too.
It might look quite easy when you are in this position, but trust me you have got to use every muscle to stay up.
I will come down from there. I can already start to feel my abs shake.
Four great exercises so if you can start off with the basic ones, gradually building up aiming for 20
Maybe even 30 repetitions on each of these exercises, performing it as a circuit. So do all 4 exercises
Then back to the first exercise, the second exercise and even a third exercise.
Again, all comes down to how bad you want that six pack look.
Join me next time here on Prozis TV for more tips and techniques to help you achieve your dream body.
See you then.