Superhero Workout
Superhero Workout - when you do you ab workouts in the gym then time to try these 3 little beauties.
Exercise
Ball Ab Rollout - To start this exercise, kneel on a mat, with your
body in an upright position and hands on the ball. Now let your body
fall forward and slowly roll out the ball as far as you can without
letting your back bow in the middle. Hold for a count of 3 seconds,
stretching your abs, and return to the starting position keeping your
abs contracted throughout the movement. Try to do a total of 10
repetitions for this exercise.
workout routine
Exercise Ball Jacknife with pike - So the next
exercise to perform is the jackknife with pike. There are a 2 possible
ways of doing this which are: one, with your elbows on a bench and feet
on the stability ball, or alternatively, with your hands on the ground
and your body in the pushup position. When attempting to do this for the
first time I would start with elbows or hands on a bench with your feet
on the exercise ball in a plank position.
With a normal jacknife
you tuck your knees up to your chest and back out again. Doing it with a
pike movement you keep your legs straight and slowly push your hips
high rolling your feet over the ball. At the mid point you should have
the balls of your feet on the ball with your legs and back straight and
your body in a upturned V shape. Contract the abs then slowly return to
the starting position. This is a tough exercise and it takes a while to
get the technique perfect. Basically if you can do more than 10 reps
without too much effort you are doing it wrong.
Exercise Ball -
Plank with oblique mountain climber (made up name) - So, to get in
position, place your elbows on the ball and your body in a straight
line. Then with knee pointing outwards slowly bring up one leg to your
elbow or as far as it will go then take it back to the starting
position. Keep your foot off the floor throughout the movement. Do ten
reps then repeat with the other leg.
If you want to make this
more difficult you can do a couple different things. The first is to
move your elbows in front of your shoulders or balance on your hands
rather than your elbows.
Perform the above exercise ball workouts
for 5-10 minutes after your interval training or high intensity
resistance workouts and you will lose that pesky belly fat and have abs
like a superhero in no time.
Superhero Workout