Monday, April 22, 2013

Advanced Core Work on the Exercise Ball

Do you find holding planks easy? Do you love a core challenge? Attempting planks on an exercise ball is one of the best ways to tone and strengthen your core. Add these three moves to spice up your workout routine. Do the moves three times in a row and let me know how you feel!

Come into a plank position on the exercise ball. Make sure your elbows are shoulder width apart and hands interlaced. Start with your feet hip width apart. Lift one leg off the floor. On an INHALE, bring the elbows forward moving the ball out from underneath your shoulders. On an EXHALE, push into your elbows and bring the ball back underneath your body. Keep the belly-button pulled in towards your spine and keep both legs straights and strong.
Perform this 15x, then switch legs.

With your hands on the floor (placed wider than your shoulders), brings your ankles on top of the ball holding a plank position. On an EXHALE, twist the hips and bring both knees in toward your left elbow. The ball should come as close to your arm as possible. On an INHALE, extend the legs back to straight. Then perform the same action to the other side.
Perform this 10x on each side for a total of 20.

Still with your hands on the floor and feet on the ball, lift one leg off the ball and in towards your chin. Begin creating a large circle with that knee, attempting to touch each elbow. Breathe deeply and keep your arms strong. Pull the belly button up in towards the spine.
Perform 5 circles in each direction, then switch legs.

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