YOU CAN GET A GOOD AB WORKOUT in 15 minutes; the key is to squeeze as much intensity as you can into that time. This high-impact regime does just that.
In the knees-down variation of the Swiss-ball roll out, do the same exercise shown, but with both knees on the floor.
Six-time Ms. Olympia Cory Everson (shown in these photos with trainer Jeff Page) uses these moves in her own workout she recommends training your core (abs and lower back) twice per week.
SWISS-BALL ROLL OUT
START: Kneel in front of the ball, resting your forearms on it, fingers interlaced. Then lift up your knees to extend your legs behind you.
MOVE: Without arching or rounding your lower back, move your arms in front of you to roll the ball forward, forcing virtually all the muscles of your torso to work, including the deep core muscles, abs and obliques. Pause momentarily and then roll the ball back in towards your body.
CYCLING WITH BALL
START: Begin in the jackknife position used for the V-up and hold a medicine ball against your chest.
MOVE: As you extend one knee, flex the other to bring your kneecap toward your body while you bring the ball over to that side. Reverse knee positions, shifting the ball over to that side to “meet” the opposing knee. Continue in alternating fashion.
BALL PASSING
START: Lie on your back with your legs and arms extended; hold a Swiss ball in your hands.
MOVE: Raise the ball overhead with your arms while simultaneously bringing your legs toward it. When your hands and feet meet, pass the ball from the former to the latter. Without pausing, lower your arms and legs back down. Continue in alternating fashion.
STANDING ROTATION
START: Stand straight, knees slightly bent, holding a medicine ball with both hands in front of your forehead. Your training partner assumes the same position behind you, without a ball.
MOVE: Keeping your lower body in place, rotate your torso to one side and pass the ball high to your partner, who has simultaneously rotated in that same direction. Then rotate in the other direction and receive the ball back from your partner, this time in a lower position (hands at your waist rather than shoulder level). Continue passing and receiving the ball in this fashion for the desired number of reps. Then do the same number of reps beginning with the ball high on the other side.
In the knees-down variation of the Swiss-ball roll out, do the same exercise shown, but with both knees on the floor.
Six-time Ms. Olympia Cory Everson (shown in these photos with trainer Jeff Page) uses these moves in her own workout she recommends training your core (abs and lower back) twice per week.
SWISS-BALL ROLL OUT
START: Kneel in front of the ball, resting your forearms on it, fingers interlaced. Then lift up your knees to extend your legs behind you.
MOVE: Without arching or rounding your lower back, move your arms in front of you to roll the ball forward, forcing virtually all the muscles of your torso to work, including the deep core muscles, abs and obliques. Pause momentarily and then roll the ball back in towards your body.
CYCLING WITH BALL
START: Begin in the jackknife position used for the V-up and hold a medicine ball against your chest.
MOVE: As you extend one knee, flex the other to bring your kneecap toward your body while you bring the ball over to that side. Reverse knee positions, shifting the ball over to that side to “meet” the opposing knee. Continue in alternating fashion.
BALL PASSING
START: Lie on your back with your legs and arms extended; hold a Swiss ball in your hands.
MOVE: Raise the ball overhead with your arms while simultaneously bringing your legs toward it. When your hands and feet meet, pass the ball from the former to the latter. Without pausing, lower your arms and legs back down. Continue in alternating fashion.
STANDING ROTATION
START: Stand straight, knees slightly bent, holding a medicine ball with both hands in front of your forehead. Your training partner assumes the same position behind you, without a ball.
MOVE: Keeping your lower body in place, rotate your torso to one side and pass the ball high to your partner, who has simultaneously rotated in that same direction. Then rotate in the other direction and receive the ball back from your partner, this time in a lower position (hands at your waist rather than shoulder level). Continue passing and receiving the ball in this fashion for the desired number of reps. Then do the same number of reps beginning with the ball high on the other side.
No comments:
Post a Comment