Hard core is more than just a workout mantra; its a way of life for those who not only want a better beach body, but who also want to prevent injury, enhance balance and increase stability during all sorts of activities.
Whether youre swinging a golf club or sweeping the floor, the necessary motions either originate in your core, or move through it; so its important to spend some time on this oft-overlooked area.
But if youre dreading the thought of thousands of crunches, theres another option for strengthening abs and back: Enter the stability ball, which first burst on the fitness scene in the 1960s with regular use by the physical therapy industry.
A versatile and budget-friendly tool, the inflatable orb then went mainstream in the late 1980s and has been used regularly since to improve balance and posture while targeting key muscle groups.
Use it at the gym or buy one for your home, and try these three beginner-friendly moves from American Council on Exercise (ACE):
Supine trunk curl
- Start with the top of the ball beneath the center of the back.
- Press the lower back into the ball and tighten the abdominals as you curl the rib cage toward the pelvis.
- Slowly return to the starting position and then repeat.
Supine oblique curl
- Start with the top of the ball beneath the center of the back, then stagger feet and rotate hips to one side.
- Anchor the lower hip to the ball and move the rib cage at a diagonal direction toward the legs (for example, right elbow to left inner thigh).
- Making sure neck and pelvis are stable, contract and repeat.
Forward transverse roll
- Kneel on the floor and place your forearms on the ball, making sure your hips and arms form a 90-degree angle.
- From this starting position, roll the ball forward as you extend your arms and legs simultaneously.
- Contract your abdominals to help support your lower back, which should not be strained.
- Roll as far forward as possible without compressing the spine, drooping shoulders, or rounding the torso.
- Return to starting position and then repeat.
If youve got a few sizes from which to choose, ACE suggests the following guidelines for finding the ideal diameter to suit your frame:
- Under 46: 30 cm ball (12 inches)
- 4650: 45 cm ball (18 inches)
- 5157: 55 cm ball (22 inches)
- 5862: 65 cm ball (26 inches)
- Over 62: 75 cm ball (30 inches)
Ready to add more moves to your stability ball repertoire? Check out these 20 super-effective stability exercises from Greatist.
. A fat loss review can help you build a clear outline of what you need to focus on to accomplish your fat reduction purpose if you're a starter; or serve as a reminder for these who are at an advanced or more advance stage of their losing weight plan. Following are seven steps that can serve as instructions for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not exactly the same thing. Many weight loss plans have fooled people into thinking that it is the same, but most diets and weight loss applications only work by producing a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor4 Stability Ball Exercises for a Strong Core Active.com
www.active.com/.../4-Stability-Ball-Exercises-for-a-Strong-CoreSculpt stubborn ab muscles with the help of a stability ball. Do these four moves thrice weekly to get results.
Lolo Jones' Core Workout Runner's World
www.runnersworld.com/workouts/fast-absForget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner.
Black hole - Wikipedia, the free encyclopedia
en.wikipedia.org/wiki/Black_holeA black hole is a region of spacetime from which gravity prevents anything, including light, from escaping. The theory of general relativity predicts that a ...
Strong Core for a Strong Back Reduce Back Pain - The
www.spineuniverse.com Wellness ExerciseCore strengthening is more than just achieving six-pack abs. Developing strong abdominal muscles may actually help prevent back pain by making you less prone to
TRX Abs Workout Video - Fitness, Health & Well-Being
www.fitsugar.com/TRX-Abs-Workout-Video-26712250If you're looking to tone your abs with some killer full-body moves, then you need to try TRX. This form of suspension training takes body-weight exercises to a whole ...
14 Plank Exercises for a Stronger Core SparkPeople
www.sparkpeople.com/blog/blog.asp?post=14_plank_exercises_for_a...The plank can be one of the most effective exercises we can do in helping us develop a stronger core so that we have better stability and posture.
The Best Ab Workouts for Women: Get Six Pack Abs in Weeks
www.womenshealthmag.com/fitness/get-rock-solid-absAb Workout: Check out the best ab workout, ever. Use these abs exercises and you'll lose belly fat and have a strong core and flat abs in weeks
3 Pilates-Inspired Moves for Runners - IDEA Health & Fitness ...
www.ideafit.com/fitness-library/3-pilates-inspired-moves-for-runnersRunning has long been a favorite fitness activity for millions of people. Its an accessible cardiorespiratory exercise, a fun social event and a natural ...
3 Core Stability Ball Exercises - YouTube
www.youtube.com/watch?v=cOv2TDLv8wUTodd Galati and Julia walk you through 3 great stability ball exercises and how to perform each one properly. The abdominal crunch, back extension and ...
Pilates Moves with a Stability Ball For Strong Abs - YouTube
www.youtube.com/watch?v=8eEOEG9_IsQStability Ball is a great addition to any workout and great to get great abs. Watch this series of videos where Andrea International Certified Fitness ...
CORSAIR TX Series CMPSU-750TX 750W ATX12V v2.3 SLI
www.newegg.com Computer Hardware Power SuppliesBuyCORSAIR TX Series CMPSU-750TX 750W ATX12V v2.3 SLI Ready CrossFire Ready 80 PLUS BRONZE Certified Active PFC Compatible with Core i7 Power Supplywith
Swiss Ball Rollouts - Core Strength - Build Core Stability
www.amazingabdominals.com/ab_guru/swiss-ball-rollouts.shtmlgrisaffi, ab guru, rollouts, venuto, core strength, abdominals, abs, power, fat loss
4 Moves to Build Strong, Fast Feet Active.com
www.active.com/fitness/Articles/4_Moves_to_Build_Strong__Fast_FeetErase the agony of the feet with these ankles-down strengtheners to keep your tootsies strong.
Core Exercises LIVESTRONG.COM
www.livestrong.com Fitness Strength & Endurance TrainingGood vs. Bad Core Exercises. Strong core muscles benefit spine stability, improve movement and prevent injury to the back. But, too often, exercise programs promote ...
Core Strength Training For Kids LIVESTRONG.COM
www.livestrong.com Core Strength TrainingMar 14, 2011 Core Strength Training for Kids. Core muscle strengthening for children is very beneficial for their development. It improves the childrsquos overall ...
The 3 Best Core Exercises For Runners - Competitor.com
running.competitor.com/2013/03/injury-prevention/the-3-best-core...The best core exercises for runners are those that mimic the specific ways the core muscles are required to work during running. Here are three moves that do just that.
Stride Drills Can Help Runner's World
www.runnersworld.com/running-tips/stride-drills-can-helpOver years of running, inefficiencies can creep into your stride. Often, an injury changes the way you run. Or maybe one leg has become stronger than the other for ...
Black hole - Wikipedia, the free encyclopedia
en.wikipedia.org/wiki/Black_holeA black hole is a region of spacetime from which gravity prevents anything, including light, from escaping. The theory of general relativity predicts that a ...
Lolo Jones' Core Workout Runner's World
www.runnersworld.com/workouts/fast-absForget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner.
Workplace Values Assessment for Job-Seekers
www.quintcareers.com/workplace_values.htmlAre you in a job you love? Are you working for an employer who respects and rewards your values? What are workplace values? Take our assessment.
3 Core Strengthening Exercises for Women Bloom to Fit
www.bloomtofit.com/3-core-strengthening-exercises-for-womenIt's a fact - crunches are unsafe and outdated. Here are three powerful core strengthening exercises for women that are effective for building a better body.
How to Develop a strong core with the Navy SEALs workout
body-scuplting.wonderhowto.com/how-to/develop-strong-core-with...A strong core is the key to a healthy, strong body. And who knows more about core strength than the elite Navy SEALs? Check out this workout video to learn three ...
Bodybuilding.com - Explosive Back: 5 Moves For An Athletic Back
www.bodybuilding.com/fun/explosive-back-5-moves-for-an-athletic...In the arena, you need a strong back, not just a big back. The key may be as simple as making a few small tweaks to your regular exercises.
0 comments:
Post a Comment