Irene Pastore Fitness

ABS ON THE BALL

Level: Advanced

Style: Core Stabilization

Equipment: Exercise Ball, Exercise Mat, Athletic Shoes (optional).

Muscles Worked: Abs

How To Perform Abs On The Ball

• Get onto all fours with wrists under shoulders, and knees under hips.  Slide the ball under your abdomen.  
• Slowly move into a downward plank position and roll the ball under your legs, as shown in Starting Position.
• Slowly pull your tailbone upward toward the ceiling, until your body forms a V, as shown in Finish Position.
• Return to Start Position and repeat for 10-12 repetitions, or fewer depending on tolerance.

Modifications

Place the ball under your thighs, instead of your legs.  Placing the ball closer to your feet, makes the exercise more difficult.

Correct Technique

• Move slowly throughout.
• Avoid shaking.
• If you experience discomfort, or pains in your wrists, stop the exercise.
• The exercise can be performed with, or without wearing athletic shoes.

Cautions

• Do not perform this exercise if you lack shoulder, abdominal, or forearm strength.
• Do not perform this exercise if you are a beginner, if you’re in a hurry, or showing off in front of friends.  Injuries aren’t worth it.
• Use the correct size exercise ball.

Copyright 2013 Irene Pastore and Blue Moon Personal Training