There are many exercises to strengthen the core. fitness ball exercises Insofar as I have to pass this test:
Must be simple to perform, at least in their basic form .
They should also require little equipment or at least easily accessible.
They have to fitness ball exercises be "functional" , Fie a part of the whole body motion not just an isolated exercise .
Must enjoy doing and even more fun to teach.
Here are 5 exercises with fitness ball I recommend athletes to begin to build a solid core. Once you master these fitness ball exercises, give a shout ( send an email , post a comment ) and we'll go a little intensity .
A . Clam - With the ball in front of you , fitness ball exercises roll your body forward , chest , abdomen, and then the thighs and knees ending in a bent position under you ( clams) on top of the ball. This is a great activity "used to the ball " and the kids love it. Perform 10-15 reps or as much as they want, if you fitness ball exercises have time.
Clam - run and maintain.
Two . Push up or plank position on the ball - Move your body through the top of the ball as far as you can and always keep your balance. Fitness ball exercises the more you drive , the greater the challenge. Hold this position. Start with 30 seconds. Increase by 60 seconds. Add the challenge raising an arm, then the other. Pumps perform with only your feet on the ball. Advanced : Try a side of the roller fitness ball exercises, balancing your side.
Three . Abs on the Ball - Lie on the ball so that your head falls on fitness ball exercises the opposite side . ( The more you deposit the head of the most difficult exercise) With your hands behind your head for support , bend your body forward from the waist. Make your size pivot point and not the neck. Advanced : turn and sit at 45 degrees to the right and repeat on the left. Perform 2 sets of fitness ball exercises 10-15 reps, slow and controlled .
Start - the more you are the most demanding exercise .
Raise your waist, keeping the top of the solid and flat.
Leg muscles contracted fitness ball exercises with stability and balance base .
April. Bridges on the ball - with the balance back and shoulders on the ball , knees bent and feet flat on the floor. Keep strong core without bend, extend one leg and hold . Repeat with the other leg. Do these slowly , with fitness ball exercises at least a number 5-10 . Keep your back straight and not to yield.
May Reverse curls with the big ball - Place the ball and press firmly between his feet . Keep your back flat against fitness ball exercises the ground, lift the ball , maintain, control returns to gently touch again. For a challenge , pass the ball at his feet in his hands. Bring your feet down while lifting the ball over his head touches the ground, then back to place between your feet . Then lower again. Advanced: In the upper position of the ball , rotate your hips to the right and touch fitness ball exercises the ball on the left repeat . Perform 2 sets of 10-15 repetitions.