Ab Workouts For Women With Exercise Ball

5 (100%) 1 vote[s]

Here are some ab workouts for women that involve an exercise ball. If you haven’t got one already, an exercise balls probably one of the best pieces of equipment you can get to work your abs.

Abdominal Crunch

If you are looking for the best core exercise as an example for ab workouts for women then this is it. Start this exercise by sitting on the yoga ball while making sure that your feet are flat on the floor with your hip in distance from one another. Lean backwards while tightening your abdominal muscles and feel them at work. While holding this position, take several deep breaths in between. Go back to your original position. Complete 2 to 3 sets of 12 to 16 reps.

Bridge

With your ankles resting on top of the exercise ball, lie flat on your back. To stabilize your body, place your hands flat on the floor, palms down. Imitating thrusting motion, raise your hips into the air. Avoid motions that are jerky by doing this action as slowly as you can manage. With 12 to 16 reps, complete 2 to 3 more sets.

Plank

With your thighs (for an easier move) or ankles on top of the yoga ball, move into a push-up position to start this exercise. Maintaining your form for as long as you can manage is the key to this exercise. When you find yourself unable to retain your form during this ab workouts for women especially when you get tired, stop this exercise immediately.

Abdominal Ball Raise

If executed perfectly, the ball raise is quite an effective move. Start by lying on your back with the yoga ball positioned at your feet. As if you are going to grasp the ball with your legs, make sure that they are at least hip width apart on either side of the ball. Squeeze your legs together while tightening your abdominal muscles. While grasping the ball, raise it from the floor. Concentrate on keeping your abdominal muscles tight while doing this exercise.

Raise the ball off the floor if you want a more challenging exercise. Shift the ball from one side in a slow manner while it is still in the air but don’t let your leg touch the floor. Bring the ball back to the floor before raising it once more and shifting to its other side.

Side Exercise

With the ball placed between your legs, move to your side. Extend your arms straight along the floor. Keep the muscles on your abdomen tight. While keeping the ball between your legs, try to raise your legs off the floor. Hold this position while taking deep breaths several times. Go back to your original position. Try to complete 2 to 3 steps of 12 to 16 reps. Move to your other side then repeat the same steps with the same number of raises.

Reverse Crunch

This core exercise is quite advanced. Move to the starting position by placing your upper thighs on the exercise ball with your hands on the floor resembling that of the position you take when doing push-ups. Pull your knees closer to your chest using your abs so make sure that your abdominal muscles are tight. Stay in this position where your calves, as well as your thighs, resemble a 90-degree angle while taking deep breaths for several minutes. Go back to your starting position. Do this example of ab workouts for women as much as you can or until you feel yourself struggling to keep your form.