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>> Abs Workout: exercise for a flat stomach.
Learn how to do crunches with these exercise ball workouts.
Part 4: Ball transfer and back extension.
In neutral position, hold the ball behind your head.
Anchor your shoulder blades ready for five reps of ball transfer.
Exhale, lift arms and legs, place ball between knees.
Tap the feet down then lift up to take the ball in your hands.
Return to start without resting and continue to transfer the ball from hands to knees.
Head and shoulders rest in place, breath naturally throughout.
To keep the low back from arches use your abs to stabilize the top of the pelvis against
the floor.
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>> Now take the ball in your hands to finish.
Stretch out long, holding the ball in your heads behind your head.
For balancing side crunch, ten reps.
Bend your knees up to neutral and place the ball under one foot.
Hands behind your head, extend the other leg 45°above the floor.
Exhale, twist, elbow to opposite knee.
One elbow supports while the other one twists, shoulder blade lifting off the floor.
The working leg bends and extends, the supporting leg balances on top of the ball.
Two more this side, get ready to change.
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>> Other side, reposition the other foot on the ball.
Hands behind head, working leg extended.
Lift and twist, elbow to knee.
It's a balancing act, push through the heel to stabilize your leg on the ball.
Using this unstable surface activates the core but practice improves your control.
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>> Last two.
Nice work.
Bend your knees up to turn onto your side.
Then take the ball in your hands for the Sphinx.
Lie on your stomach, elbows under shoulders, shoulder blades down.
Lift the top of your head to the ceiling and stretch.
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>> For the forearm plank, scoop out your abs and lift your hips so you're supported on
your knees.
Keep the shoulder blades wide and apart.
Feeling strong?
Tuck your toes under and lift your knees up.
Remember to breath.
Now bend your knees and sit back into child's pose.
Keep reaching the ball forward as you move your hips back.
Lower your forehead toward the floor, breath into the stretch and hold.
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>> Now roll the ball to one side, stretching out the sides of the torso.
Reaching your arms on the ball deepens the stretch.
Now the other side.
Hold.
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>> Return to center.
Hold the ball with both hands and slide forward onto your stomach.
Move the ball to your low back, elbows bent, for ten back extensions.
Exhale and lift.
Press the ball down your back.
Keep your nose down, head and neck aligned with the spine.
Squeeze your shoulder blades together.
Straighten your arms, reach the ball lower, keep the abs and gluts strong and the ***
bone down.
Remember to breath, exhale and lift.
And always keep breathing.
[Music]
>> Two more to go.
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