Over the course of our 30-Day Ab Challenge, we take an in-depth look at each of the exercises used, and this week we delve into knee tucks.
Here’s how it works: Three exercises over 30 days, and we up the intensity each day. Simple.
Think again!
Our 30 Day Ab Challenge is a great way to jumpstart that summer body training! If you have summer on your mind or you’re just looking for a new challenge, join in and challenge yourself to three different exercises—the crunch, the plank, and the knee tuck.
Today, we give you the most vital advice for knee tucks. Alright, let’s get to it!
Knee Tuck
Balance yourself on ball, find stability, and then roll the ball forward with your feet as you tuck your knees into your chest
Keep your entire core tight to stay stable throughout the movement. To avoid wrist pain, spread your weight evenly throughout all fingers and palm
By the end of the challenge, your core will be stronger, your performance at the gym will enhanced, and your confidence will be boosted. Remember to track how you improve with each exercise, how you look, and how you feel. You’ll be surprised with the results!
Over the next three weeks, we’ll zero in on each exercise used in the 30-Day Ab Challenge exercises. Today: The Crunch.
Here’s how it works: Three exercises over 30 days, and we up the intensity each day. Simple.
Think again!
If you’re looking for a new challenge or have summer on your
mind, it’s time to kick it up a notch. It’s never too early to get
started and this 30 Day Ab Challenge is a great way to kick-start that summer body training!
You’re going to challenge yourself to three different exercises—the crunch, the plank, and the knee tuck. Today, we begin with tips for the crunch. Do the stated reps and hold time, adjust as needed and work your way up! Here we go...
The Crunch
Keep your feet flat on the ground, lean back over the ball, and keep core tight to pull yourself up
Find a position on the ball that works best for you to stay balanced and have the largest range of motion
Start using an exercise ball — STAT. Here’s why.
Are
you looking to spice up your workout routine and improve your health?
Exercise balls are a great place to start. They’re in practically every
gym, but working out with an exercise ball is one of the best inexpensive, yet effective alternatives that you can take advantage of right at home.
In
1963, Italian plastics manufacturer, Aquilino Cosani, invented the
exercise (“Pezzi”) ball — they’ve drastically increased in popularity
over the years. From physical therapy in clinical settings to athletic
training in fitness facilities, exercise balls are used in a variety of
different ways. They’re used for prenatal support and yoga sessions, and
it’s even become popular to use stability balls instead of traditional
office chairs.
Read on to check out the benefits of using an
exercise ball. Plus, get ready to master our step-by-step instructions
for top stability ball exercises!
BENEFITS OF USING AN EXERCISE BALL
Exercise balls are popular and trendy among fitness enthusiasts. Here’s why: Engages more muscles. When pushing off of an exercise ball, instead of a flat surface, more muscles are used to keep the body balanced. Decreases back pain.
A study in the Journal of Strength and Conditioning Research concluded
that the use of a stability ball could improve posture and might benefit
individuals who sit often or are prone to back pain.1 Strengthens the core.
The muscles in the core are used to hold your body in an upright
position when you simply sit on your exercise ball. Over time, your core
muscles will become much stronger. Plus, you can use your stability
ball to intensify exercises that are specifically designed to strengthen
abdominal muscles. Increases Circulation. While using your
exercise ball, all of the muscles in your body will be working to help
keep you stable — this increases blood flow.
TOP STABILITY BALL EXERCISES
An exercise ball can be used in a variety of ways. Here is a full body stability ball workout routine that can be performed with or without weights:
EXERCISE BALL CHEST EXERCISES
Stability Ball Pushups
Start with either hands on the ball and feet on the floor or with your feet on the ball and your hands on the floor
Push yourself up by extending your arms and then slowly lower yourself
Inhale while lowering your body and exhale while pushing your body up
Perform two sets of 10-20 reps
STABILITY BALL BACK EXERCISES
Stability Ball Back Extension
Lie face down on your stability ball with your hands behind your head. The ball should be under the center of your mid-section
Squeeze your glutes and lift your torso up until your body forms a straight line. Repeat
Perform two sets 10-15 reps
Stability Ball Reverse Hyperextension
Lie face down on the exercise ball with your legs down and extended
Keep your legs extended and slowly raise both legs as you exhale
Lie face down on your exercise ball with your back and legs extended
Keep your arms bent at the elbow with your fist pointing towards the ground
Rotate your arms upward until your forearms are parallel to the floor
Inhale as you bring your arms up and exhale when lowering them
Perform two sets 10-15 reps
Side Deltoid Raise
Place your left side on the exercise ball
Use your left arm to hold onto the ball for stability as you extended your legs outward
Extend your right arm upward and exhale
Slowly lower your arm toward the ground and inhale. Repeat
Perform two sets of 10-15 reps
STABILITY BALL CORE EXERCISES
Stability Ball V-Pass
Lie face up on the floor with your arms extended and hold your exercise ball with both hands
Extend your legs in the air, place the ball between your feet, and then lower your legs toward the ground
Raise your legs and grab the ball with your arms extended. Then lower the ball with your arms. Repeat
Perform 15-30 reps
Stability Ball Knee Tuck
Start in the pushup position with your legs resting on stability ball
Inhale, tighten your abs, and bring your knees closer to your chest by pulling your legs forward
Exhale and hold for two seconds
Extend legs to their original position. Repeat
Perform 10-20 reps
STABILITY BALL LEG EXERCISES
Stability Ball Wall Squats
Place the ball between the wall and your lower back
Place your feet shoulder width apart
Inhale and slowly lower your body toward the floor in a squat position as you continuously push back into the ball. Repeat
Perform two sets of 10-15 reps
Lying Hamstring Curl
Lay flat on your back and place your exercise ball under your feet
Dig heels into the ball and extend arms into floor for support
Inhale and use your feet to roll the ball towards your body slowly and keep your hips as still as possible
Exhale and slowly extend legs back to the straight position. Repeat
Perform two sets of 10-15 reps
There
are so many different ways to incorporate an exercise ball in your
lifestyle. Using these techniques will help strengthen your back and
core and stabilize your muscles. Plus, exercise balls are easy to store,
portable, and affordable. To maintain your exercise ball, just wipe it
clean with soap and water and keep an air pump on hand!
Get your Exercise Balls Here SHOP NOW!
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