Learn How to Build Muscle


Exercise Ball Ab Workouts

An exercise ball is a popular type of equipment, which can be used at home or at the gym, for workout. Using swiss ball exercises in your fitness program poses many benefits.

It is literally a ball used to strengthen the muscles not just for the abdomen but also for the back. But before getting start with using an exercise ball for ab workout, you have to know the right size for the equipment.

You should also consider the toughness of the ball. If the ball is firm, you’ll be able to do excellent abdominal workout. It is ideal to use this equipment for about 20 to 30 minutes every day.

Effective exercise ball Ab workout


Crunches promote abdominal muscles. Just lie on your back on the ball with your knees bent 90 degrees while your feel is firm on the floor. Then, place your hands behind your head. Once you are laying perfectly on the ball, start to contract your abdominal muscles and crunch your upper body forward and backwards. Make sure to slowly lower back down to the starting position. To make it more challenging, you can hold a plate while crunching.

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Pelvic tilt

This is one of the most effective exercise ball Ab workout. This targets the muscles of your lower abdomen. You can do this by lying on the ball, which is positioned in your lower to mid back. Then, bend your knees 90 degrees and your feet flat on the floor. Do not forget to support your head with your hands. Slowly contract your body to draw your tailbone up and down. Hold this position in about 5 seconds and relax your body afterwards,

Knee tucks

This is a very challenging exercise with the ball. It focuses on honing your abdominal muscle. This can be done by laying your stomach over the top of the ball and your hands and feet are on the floor.

Steady your shoulders and spine to contract your abdominal muscles. Then, pull your knees towards your chest and roll the ball as you move. It is kind of awkward at first but it is an effective workout.

Reverse crunches

This is the same as doing an ordinary exercise ball ab workout crunches but the difference is that you do the opposite. This is done by laying your face up on the floor with your knees bent 90 degrees. Then, press your heels into the ball and secure it between your legs.

If you want to learn how to get six pack abs, be sure to put into practice what you had just learnt.

brilliant yoga

brilliant yoga