Strong Abs Made
Simple Using Swiss
Balls
By David Grisaffi,
Author, Firm
And Flatten Your Abs
Strong
abs and core muscles make you stand taller and protect you from injury. Merely
begin with these simple moves. Complete 2-3 sets at 10-12 reps of each move, resting
a minute between each set, and you are certain to achieve great results.
Seated
Swiss Ball Postural Trainer
With
this move, sit on the swiss ball. With up right posture draw your belly button
in toward your spine. Slowly lift your left foot off the surface. Hold for 15
seconds. The place back on the surface. Slowly lift your right foot off the surface
and hold for 15 seconds. Then place back down. Do this routine at least 10-20
times on each side. If you get good you can always place a small med ball under
the stabling foot. In other words place your foot on the ball then lift up the
opposite foot for 15 seconds. This will incrase the neurolgical out put and you
may even start to sweat.
Prone
Plank with and without Swiss Ball
Open
your legs wide apart and put yourself in a plank position. Next you contract your
abdominal muscles, keep your body firm and straight and hold your hips in one
place. Ensure that your body is elevated. Hold up this posture for at least 30
seconds for a start and keep repeating this. As you gradually improve, increase
your holding time to a minute and so on with time.
With
this move, you first lean forward with both your arms and elbows on the exercise
ball. Open your legs wide apart and put yourself in a plank position. Next you
contract your abdominal muscles, keep your body firm and straight and hold your
hips in one place. Ensure that your body is elevated. Hold up this posture for
at least 30 seconds for a start and keep repeating this. As you gradually improve,
increase your holding time to a minute and so on with time.
Swiss
Ball Crunch
For
this exercise, you sit on the ball and begin walking in such a way that at the
same time you simultaneously lie on the ball allowing the ball to roll and stop
just about your lower back. Your knees should be at 90 degress to the floor, and
legs should be touching the ground. For beginners and intermediate learners, you
can put your hands behind below your body, advanced people place your hands with
middle fingers in your ears. You are not to use momentum of your arm swing to
gneerate any upward motion.
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Back
Extension on Swiss Ball
In
this exercise, you place your body on the fall with your face, and torso faced
forward. Keep your back firm and straight then contract your gluteal and lumbar
muscles. Align your torso with the rest of your body and repeat this over again.
These
simple and easy to follow techniques will give that look you've always wanted.
You
don't need fancy abdominal machines or even an expensive gym membership to develop
a great set of abs and a strong core. There are many abdominal and core exercies
such
as the plank, for example, that you can do with just your own body weight. The
swiss ball however, is a fantastic investment that will last you for years and
give you the best
bang for your buck.
Try these simple exercises and
see for yourself how much they do for your ab development and core strength. There
are many more where these came from.
In my core conditioning program,
"Firm and
Flatten Your Abs" I will teach you 44 fat burning, ab-flattening
movements from beginner to advanced. Get more information on the home page here:
http://www.flattenyourabs.net/
or
order direct from http://www.flattenyourabs.net/order.htm
Coach
David Grisaffi,
Tacoma Washington
www.FlattenYourAbs.net/index.html
About the Author:
David
Grisaffi majored in physical education and holds multiple certifications including
3 from the prestigious CHEK Institute: Level II high Performance Exercise Kinesiologist,
Golf Biomechanic, and health and lifestyle counselor. He's also certified by the
ISSA as a personal trainer and specialist in performance nutrition. David has
been a high school wrestling and baseball coach and is currently an independent
trainer and strength coach. He has been sought after by some of the top athletes
in professional sports including world champion boxer Greg Haugen and professional
golfer Michael Putnam. David’s ebook, Firm
And Flatten Your Abs is an online best seller which teaches you how develop
“six pack abs" while improving strength, function and athletic power at the same
time. Find out more on the home page at: www.FlattenYourAbs.net
