I had a brilliant idea last night, I decided to revisit some old exercises that used to be popular and use a stability ball for six pack training! I remember when these balls were very popular; most clubs had hour long classes devoted only to stability balls. When I first moved to my current house, my sister-in-law taught a core strength class. It was designed to help women with six pack training. The exercises looked simple, but if you're looking for a good six pack abs workout, using a stability ball to intensify your routine is tough to beat!
For those who do not know what I'm talking about, or do not remember them, stability balls are large balls. They come in three sizes and the diameters are based on height. To do your six pack training session, pick a ball that you feel comfortable using (which should go without saying). People up to about 5'2 "tall should consider using the smaller sized (45 cm) stability balls, 5'3" up to about 5'8 "may want to opt for the medium sized balls (55cm), and anyone over 5 '8' should use the larger sized ball (65cm).
The whole concept behind these balls is that regardless of the exercise you are doing, having to keep the ball stable causes total engagement of core and back muscles at all times. You can expect to get a six pack quicker than normal if you implement the exercises I will be going over into your six pack training routine.
Six Pack Abdominal Crunch
Of course you can do a crunch the old fashion way on the floor, but what fun is that? Instead, doing a crunch on the stability ball will dramatically improve your chances of being able to maximize your six pack training routine. To do this six pack training move on the ball simply follow the instructions here! First, sit on the ball with your back straight and then move your feet forward two steps. This will place you in the position of leaning into the ball and balancing it with your body. Cross your arms over your chest and then tighten your abs. Next you want to crunch and here comes the important part. Hold and then slowly lower yourself back down onto the ball. To get maximum six pack training, I suggest performing three sets of these with 20 repetitions each.
Six Pack Training Back Extension
This is basically the reverse of a crunch, and it is a great way to strengthen your back muscles as well. To perform this exercise lay on the ball face down, with your hips at the top of the ball. You will have to spread your feet out some and use your toes to keep the ball from rolling. Place your hands on top of your head and then lift your torso up by contracting your back muscles. This will also cause you to fully engage your abs. Now you want to slowly lower back into the starting position and then repeat 20 times. I would do 3 sets of this exercise.
Six Pack Training Stability Ball Roll
This is a great exercise to use in your six pack training routine! I have found women find this exercise especially beneficial. What you need to do is start by kneeling in front of the ball and place your hands on top of it. Slowly roll the ball forward, away from you until your forearms are resting on the top. Hold this pose for a couple seconds (5-15, it depends on how easy this is for you) and then slowly roll the ball back towards you until you return to your starting position. If you do these correctly you will feel an automatic tightening of your abs as you perform both directions. Repeat 20 times per set for 3 sets.
Six Pack Training Opposite Arm and Leg Raise
I've seen these done in six pack training sessions on the floor without the ball, but to be honest, they're far more effective on a stability ball. If you want to use these in your six pack training, you need to increase the intensity to more than the simple floor version. To do this exercise, lay on top of the ball with your toes and hands on the floor. Slowly raise one arm and the opposite leg until they are straight and level to the floor. Then repeat using the other arm and leg. Do 40 of these (20 each side) and repeat twice more for a total of three sets. This six pack training set also works your back, glutes and quads.
As you can now tell, using a stability ball for six pack training is extremely beneficial if you want to get a six pack faster. If you do not have a stability ball, many places sell them for around $ 20.00. Make sure that you have an air pump handy, but do not pump them up fully. You will want a little bit of 'give' to the ball for your six pack training. Make sure to keep away from pets and children as, while they are pretty rugged, these stability balls can be punctured by sharp objects. Regarding six pack training, these are some of the best moves out there.
The trick to using a stability ball for six pack training is to do each move slowly and completely (which you should be doing regardless to protect your form). These exercises really can not be rushed as you will lose your balance and fall off or injury yourself through poor form. I did a bunch of these last night and despite my dogs thought I was crazy, it was one of my better six pack training exercises this week.