Impersonal Trainers

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Archive for Abs/Core with Exercise Ball – 17 Exercises

Reverse Exercise Band Woodchop on Exercise Ball


1. Start by sitting on a ball and reaching down and grabbing your band.

2. Keeping your arms straight rotate your body and raise your arms up towards the opposite shoulder.

3. Return to the starting position and repeat for the desired repetitions.

4. Complete same movement with the other side.

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Single Leg Curl on Exercise Ball


1. Start by rolling face down onto the ball so that the ball is under your hips.
2. Place your hands on the ground for stability with both legs elevated off the ground.
3. Curl one leg up towards your back and then return to the starting position.
4. Repeat with the other leg.
5. To add intensity you can place an ankle weight around your legs.

Single Leg Crunch on Exercise Ball


1. Sit in upright position on an exercise ball with feet flat on floor.

2. Walk feet forward allowing ball to roll underneath body until it is positioned on lower to mid-back region.

3. Raise hips slightly to create a “table top” position parallel to floor.

4. Place hands behind head with elbows back and out of sight.

5. Head should be in a neutral position with a space between chin and chest.

6. Extend one leg straight out and off the ground.

7. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.

8. Return to start position and repeat with the other leg off of the ground.

Single Leg Jackknife on Exercise Ball


1. Rollout on the ball until your shins are on the ball and you are forming a bridge.

2. Keeping this position, roll one knee in towards your chest.

3. Return to the starting position and repeat with the other leg.

Rollover with Exercise Ball


1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding an exercise ball.

2) Position arms at sides with palms down on floor.

3) Keeping legs straight lower your legs towards the floor and then bring them up towards your head.

4) You will have to lift your glutes and lower back off the floor to accomplish this.

5) Return to start position.

6) Remember keep legs from swinging to prevent momentum throughout the exercise.

Weighted Exercise Ball Crunches


1. Sit in upright position on exercise ball with feet flat on floor.

2. Walk feet forward allowing ball to roll underneath body until it is positioned on lower to mid-back region.

3. Raise hips slightly to create a “table top” position parallel to floor.

4. Place hands on chest and hold a medicine ball, kettlebell, or light dumbbell.

5. Head should be in a neutral position with a space between chin and chest.

6. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up to a seated position.

7. Return to start position.

8. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

One Arm Exercise Ball Rollout


1. Starting Position: Start on your knees with one forearm on the ball.

2. Roll yourself out towards the ball using the one arm to support your weight until your body is semi straight.

3. Return to the starting position and repeat with the other arm.