Swiss Ball Ab Exercises – 7 Steps to Fitness

If you want to do Swiss Ball Ab Exercises you need to take advice before trying any kind of training program with this ball. When you are beginning with your Swiss Ball Ab Exercises there are 7 recommended ways for beginners to use the ball. This list is a guide only and you should take professional instruction before commencing any training program especially when you are experiencing any type of injury or back pain.

1: The Leg Extensions – To complete these, you should lay over the ball making sure that it’s in the middle of your back. Starting off with both legs bent, straighten up your left leg and hold it for 5 seconds, then repeat this with your right leg. You should be able to repeat this up to 10 times with each leg.

2: The Sit backs – You should be careful when doing this work out as it requires having a good balance. Sit on the ball and using your arms to help you balance, slowly lean backwards and lift you legs up off of the floor. Hold this for roughly 5 seconds then return to your original position. This can be repeated 5 times.

3: The Leg Raises – Place your stomach over the ball and raise your left leg as high as you are able to for five seconds, then replicate with your right leg. You should be able to do this 10 times for each leg.

4: The Shoulder Roll – These can be done by placing the ball underneath your shoulder and rolling between 6-8 inches to the left and then do the exact same to the right. You should do these about 10 times on each side.

5: The Forward Leans – Place your stomach on the Swiss ball and then lean forward using your arms to keep balance. You then need to lift your legs as high as you comfortably can and hold for approximately five seconds. Again this can be repeated five times.

6: The Back Arch – Place the ball in the middle of your back, placing your arms down by your sides. Bend your knees, then reach out using your arms and touch the ground above your head. You should hold this position for roughly 10 seconds and then slowly go back to your starting position. You should be able to do this up to about five times but I would leave it at that until you become a more advanced user.

7: The Back Raises – Start off by lying on the ball on your stomach with your hands on the ground. Slowly arch your shoulders and raise your hands off of the floor, then arch your back up as high as is comfortable. You then revert to your original position and start the process all over again. You should be able to do that ten times.

There are more advanced Swiss Ball Ab Exercises you can try, but for starters you should just focus on those listed above.

As with any training program or equipment that you intend to use professional advice must be sought. If you do not take the correct advice before you start you could be opening yourself up to all sorts of injuries and a possible lifetime of pain. To get advice from a professional and information on why a lower ab workout is recommended before you work on your upper body visit http://www.buildmusclestrength.com

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