Talk with your feet. Play with your heart.
Dopo uno sport energico divertitevi !
Mirdamad GYM Club




باشگاه ورزشی میرداماد مفتخر است با نزدیک به بیست سال حضور فعال در عرصه های ورزشی و به پشتوانه سالها تجربه و با تلاش بی وقفه به ارائه خدمات به صورت کاملا " حرفه ای در رشته های بادی بیلدینگ، فیتنس و بادی کلاسیک بپردازد .
What are you waiting for?
تاریخ : 1392/11/16 16:42:08شماره : [ID] تعداد بازدید : 5366

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Ball Exercises for Abs (Abdominals)

Ball exercises for abs focus on the upper and lower abs muscles as well as the obliques.
Browse through the list of ball exercises for abs below:

 

 

Ball Crunch

Lie on your lower back on the exercise ball and place your hands behind your ears.
Roll your shoulder blades up and lower yourself back down after a short pause.
To avoid straining your neck, look straight up instead of looking at your knees.
mirdamadgym.com

Ball Crunch - Legs Elevated

Lie on your back, calves on top of the exercise ball and arms across your chest.
Roll your shoulder blades up and lower yourself back down after a short pause.
To avoid straining your neck, look straight up instead of looking at your knees.
mirdamadgym.com

Ball Reverse Crunch

Lie on your back, calves and hamstrings pressed against the exercise ball and arms spread out.
Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.
To avoid straining your neck, look straight up instead of looking at your knees.
mirdamadgym.com

Ball Side Crunch

Lie on your side against the exercise ball, arms across your chest, legs extended and feet wide apart to give you balance.
Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
Breathe out while contracting your ab muscles and breathe in while returning to starting position.
mirdamadgym.com

Ball Sit-Up

Lie on your lower back on the exercise ball and place your hands behind your ears.
Raise your upper body up from the ball and lower it back down after a short pause.
Breathe out while contracting your ab muscles and breathe in while returning to starting position.
mirdamadgym.com

Ball Jacknife

Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor.
Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
Breathe out while rolling the ball in and breathe in while returning to starting position.
mirdamadgym.com

Ball Ab Rollout

Lie on your knees, place your hands on top of the exercise ball in front of you, arms extended and back straight.
Keeping your back and arms extended, roll on top of the ball until your upper arms are pressed against it and pull yourself back up after a short pause.
Keep your arms extended and your back straight throughout.
mirdamadgym.com

Ball Table Top

Lie on your knees, place your forearms on top of the exercise ball in front of you, elbows at 90 degree angles and back straight.
Raise your knees from the floor by rolling forward on the ball until your legs are fully extended and return back after a short pause.
Keep your back straight throughout.
mirdamadgym.com

Ball Bridge T Fall-Off

Lie on your shoulder blades on top of the exercise ball, knees at 90 degree angles, back straight and extend your arms out to keep balance.
Roll off the ball slightly to one side and return back after a short pause. Alternate sides between each repetitions.
Keep your back straight throughout.
mirdamadgym.com

 



باشگاه ورزشی میرداماد
باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد
 

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