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Equipment Needed
Flat Surface, preferably without carpet.
Swiss Ball Made of elastic rubber and ranging is size from 22 to 34 inches, the Swiss Ball encourages the body to use its stability muscles while performing an exercise. The Swiss Ball is particularly useful for abdominal exercises
Muscles Worked
Abdominals
The abdominal muscles are made up of four muscle groups, the transverse and rectus abdominus, external and internal oblique muscles. They are located at the front of the body between the ribs and pelvis. The transverse abdominus is the deepest of the four muscles and works to stabilize the trunk. The superficial muscles, the rectus abdominus is also referred to as the “six pack” and is responsible for moving the body between the ribcage and pelvis. The external oblique muscles, which are located on each side of the rectus abdominus, allow the trunk to twist to the opposite side of whichever external oblique is contracting. The internal oblique muscles are located just inside the hipbones and operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left hand side internal oblique and the right hand side external oblique to contract together.
Exercise Set-Up
- Sit so that your low back is resting on the Swiss Ball.
- Lean back so that your body is almost parallel with the ground.
- Place your hands behind your neck and gaze at your navel.
- Exhale as you curl your body up. Be sure to articulate each vertebra as you curl your spine.
- As you lower your body, inhale and keep your abs engaged.
What to Watch Out For
- To protect your lower back, make sure to articulate each vertebra throughout the exercise.
- Maintain an engaged abdomen throughout the exercise to maximize the benefits.
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