Abdominals are the number one area of the body the public wants to train, based on a recent study conducted by several fitness associations. No matter how much research states that you cannot spot reduce, our clients and classes still want to work their abdominal muscles more than any other part of their body. We know strong abs will lead to a healthy back, and no matter what our client's goal may be, abdominal training remains an important part of a fitness program.
We view abdominal strength training as the foundation of a good overall program. We've all seen and experienced various gimmicks promoting the ultimate abs. By now, you've also probably discovered that, in most cases, these do not work. Also, if you use the traditional sit-up performed flat on the floor, you must realize how limited the range of motion for the abdominals is in that position. Because of the natural curvature of the lower back, there is no resistance against the abdominals during the range of motion the spine goes through to initially flatten against the floor. Simply put, you have moved through most of the movement that the abdominals do in a sit-up without any challenge (resistance) to the muscles. Once your shoulder blades leave the floor, the abdominals finally kick in with little range of motion left. If you are doing the exercise correctly for abs, you should think of pulling your rib-cage down towards your hips. You will find that there is not much movement left before the ribs press into your organs preventing any further range of motion. Anything past that point would require your hip flexors to pull your trunk up defeating your goal of "abdominal training". A unique quality of the Resist-A-Ball® is that it is round, allowing your spine to conform to its shape. The ball fills the curve of the lower back and allows the abdominals to work during the full range of motion of the spine. The other benefit is that because of its dynamic nature (rolling) other muscles are working to stabilize you from rolling off the ball. So, it is not only recruiting more muscles to get involved while you are isolating the abdominals, but it is also challenging your body to improve its balance.
Below are six great abdominal exercises from the Resist-A-Ball® program to help you get that rock solid foundation!
1. Trunk Curl - Slowly curl your trunk, pressing your ribcage down towards your hips, allowing your shoulders and upper back to move away from the ball. Return slowly to starting position. The lower back should be pressed into the ball throughout the exercise.
2. Oblique Trunk - The same position as the trunk curl but the legs are lowered slightly to one side for starting position. Slowly curl your trunk diagonally toward the legs and think of pulling your ribcage down and inward at a diagonal. The lower back should be pressed into the ball throughout the exercise. Perform a complete set to one side and then reverse.
3. Anchored Reverse Trunk Curl - While lying on your back on the floor, place the ball between the knees, and ankles, and the lift off the floor. The knees are stacked over the hips with the arms extended overhead gripping a heavy object (furniture, weight equipment, etc.). Tighten or contract the abdominal muscles to begin the movement of tilting the pelvis toward the ribcage, and lift the hips from the floor. Lower to starting position with control.
4. Side Bends - From a side-lying position, lift the trunk, pulling the ribcage toward the hip. Lower to starting position with control. Note: the feet may be placed against the wall for balance.
5. Trunk Pike - While lying face down over the ball, place the ball just above the knees. Begin the movement with curling the pelvis toward the ribs into a pike position. Lift the hips as high as possible. The legs remain straight throughout the exercise. Lower with control to starting position not allowing the back to sag.
6. Leg Press - Grip the ball between the ankles and lift it off the floor. Press the lower back to the floor and maintain this position throughout the exercise. Extend the legs up and outward at the level you can maintain the lower back position. Tuck back in to starting position. Note: the closer the legs are to the floor, the more difficult the exercise will be.
We view abdominal strength training as the foundation of a good overall program. We've all seen and experienced various gimmicks promoting the ultimate abs. By now, you've also probably discovered that, in most cases, these do not work. Also, if you use the traditional sit-up performed flat on the floor, you must realize how limited the range of motion for the abdominals is in that position. Because of the natural curvature of the lower back, there is no resistance against the abdominals during the range of motion the spine goes through to initially flatten against the floor. Simply put, you have moved through most of the movement that the abdominals do in a sit-up without any challenge (resistance) to the muscles. Once your shoulder blades leave the floor, the abdominals finally kick in with little range of motion left. If you are doing the exercise correctly for abs, you should think of pulling your rib-cage down towards your hips. You will find that there is not much movement left before the ribs press into your organs preventing any further range of motion. Anything past that point would require your hip flexors to pull your trunk up defeating your goal of "abdominal training". A unique quality of the Resist-A-Ball® is that it is round, allowing your spine to conform to its shape. The ball fills the curve of the lower back and allows the abdominals to work during the full range of motion of the spine. The other benefit is that because of its dynamic nature (rolling) other muscles are working to stabilize you from rolling off the ball. So, it is not only recruiting more muscles to get involved while you are isolating the abdominals, but it is also challenging your body to improve its balance.
Below are six great abdominal exercises from the Resist-A-Ball® program to help you get that rock solid foundation!
1. Trunk Curl - Slowly curl your trunk, pressing your ribcage down towards your hips, allowing your shoulders and upper back to move away from the ball. Return slowly to starting position. The lower back should be pressed into the ball throughout the exercise.
2. Oblique Trunk - The same position as the trunk curl but the legs are lowered slightly to one side for starting position. Slowly curl your trunk diagonally toward the legs and think of pulling your ribcage down and inward at a diagonal. The lower back should be pressed into the ball throughout the exercise. Perform a complete set to one side and then reverse.
3. Anchored Reverse Trunk Curl - While lying on your back on the floor, place the ball between the knees, and ankles, and the lift off the floor. The knees are stacked over the hips with the arms extended overhead gripping a heavy object (furniture, weight equipment, etc.). Tighten or contract the abdominal muscles to begin the movement of tilting the pelvis toward the ribcage, and lift the hips from the floor. Lower to starting position with control.
4. Side Bends - From a side-lying position, lift the trunk, pulling the ribcage toward the hip. Lower to starting position with control. Note: the feet may be placed against the wall for balance.
5. Trunk Pike - While lying face down over the ball, place the ball just above the knees. Begin the movement with curling the pelvis toward the ribs into a pike position. Lift the hips as high as possible. The legs remain straight throughout the exercise. Lower with control to starting position not allowing the back to sag.
6. Leg Press - Grip the ball between the ankles and lift it off the floor. Press the lower back to the floor and maintain this position throughout the exercise. Extend the legs up and outward at the level you can maintain the lower back position. Tuck back in to starting position. Note: the closer the legs are to the floor, the more difficult the exercise will be.
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