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Swiss Ball Ab Exercises 7 steps for beginners
If you want to do Swiss Ball Ab Exercises you must take advice prior to trying any sort of lower abs workout with this ball. When you're starting out with your Swiss Ball Ab Exercises there are 7 recommended ways to work with the ball. This list is a guide only and you must always take professional guidance ahead of starting any ab workout program especially if you are encountering any type of injury or back pain.
1: The Shoulder Roll - These can be done by placing the ball underneath your shoulder and rolling between 6-8 inches to the left then do the same to the right. You can do these about 10 times on each side.
2: The Back Arch - Place the ball in the middle of your back placing your arms down by your sides. Bend your knees and then reach out with your arms and touch the floor above your head. You should hold this position for roughly ten seconds after which slowly go back to your starting position. You ought to be able to do this up to about five times but I would leave it at that until you become a more advanced user.
3: The Leg Extensions - To accomplish these you need to lay over the ball making sure that it is 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.
4: The Back Raises - Start by lying over the ball on your stomach with your hands on the ground. Slowly arch your shoulders and lift your hands off of the ground, then arch your back up as high as is comfortable. You then revert to your original position then start the process all over again. You should be able to do this 10 times.
5: The Sit backs - You must be careful when doing this exercise 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 about five seconds then return to your original position. This can be repeated five times.
6: The Forward Leans - Place your stomach on the swiss ball and then lean forward using your arms to maintain balance. You then have to raise your legs as high as you comfortably can and hold for about five seconds. Again this can be repeated five times.
7: The Leg Raises - Lay your stomach over the ball and raise your left leg as high as you can for five seconds, then replicate with your right leg. You should be able to do this ten times for each leg.
There are more advanced Swiss Ball Ab Exercises you can try, but for starters you should just focus on the ones listed above.
Total Views: 1742 | Approx word count : 518 | 04/23/2010
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