Wednesday, June 24, 2009

Sit-Ups are NOT Needed for 6 Pack Abs!! Part II

I'm reading: Sit-Ups are NOT Needed for 6 Pack Abs!! Part IITweet this!
I wanted to keep on discussing exercises that I do to isolate my abs that DO NOT include sit-ups or crunches. Yesterday I discussed the Plank and Side Plank. Honestly, I think that if you did multi-compound exercises (ie. squats and dead lifts) and did these to exercises that you would be set. Of course you also need to have the right diet in order to get ripped and see your abs. Both of these exercises will require a stability ball.

Stability Ball Roll-Out

Kneeling (preferably on an exercise mat) in an upright position you want to place both hands on the equator of the stability ball. Keeping your abs braced you are going to roll out so that your abs are stretched (at the end of the stretch you should have moved most of your upper body weight onto the ball). Then you will slowly roll the ball back towards you and end up in the starting position. Once you get the hang of this exercise with a ball, then you could do the same exercise with an ab wheel, which will make this exercise a bit harder.

Stability Ball Jack-Knife

This exercise requires a stability ball and a bench. Put your elbows on the bench and your feet on the ball, almost like the position for a Plank. You want to brace your abs and roll the ball so that your knees come up to your chest. You would roll the ball back to the starting position to complete the repetition.


Below is a video of Craig Ballantyne, who is the creator of Turbulence Training. Craig shows how to do each of the exercises above properly. As an added bonus at the end of the video Craig shows an advanced version of the Plank. Enjoy!!

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