A stability ball, sometimes called an exercise ball, is an indispensable abdominal exercise staple. With concerted effort, it can improve your balance and tighten your core to reveal those 6 pack abs you've always dreamed about.
The goal is to keep the ball from rolling out from underneath your body, and in the process, receive an excellent core workout.
Sit on an trainer exercise ball and put your feet flat to the floor. Gently allow the ball to roll back as you let your body move with it. Do this until your torso and thighs are parallel to the floor. Tighten your abdominal muscles and raise your torso to a forty five degree angle.
Hold this position for a few seconds before releasing and allowing yourself to slowly go back down. The closer you place your feet together, the more balance is needed, and in turn, will make you work harder.
Next there is the stability ball, hip flexion lower abdominal exercises, sometimes called a knee tuck. Begin with your shins balancing on the top of the stability ball and your arms in a push-up position.
Next you will tuck your knees in under your body as you roll the ball ever closer to your hands. Elevate your rear as your back comes up in a hunched position. If done properly, your abs will contract.
Another tough but effective stability ball lower abdominal exercise is the plank hold. The stability ball plank hold is similar to floor planks, but the unbalanced aspect of the ball makes this exercise much more challenging for your core than the standard floor plank.
To do the stability ball plank hold, you will position yourself on your toes, with your forearms on the top of the ball. When trying to maneuver this one, be careful. If you have never tried this one before, then you will soon discover that it takes quite a bit of balance to pull it off.
Continue holding the plank position on the ball while you make slight body adjustments back and forth in each direction with your elbows. Try holding this one for sixty to ninety seconds.
You can do squats with a stability ball. All you need to do is hold the ball between the wall and your lower back. Slowly bend at the knees and hips in order to get into a sitting position.
Be sure that the ball stays between you and the wall or you will fall. Now return to the standing position. Repeat this exercise between eight and ten times to strengthen the belly, legs and hips.
For an exciting and intensive boost to your ho-hum abdominal workout, try adding an exercise ball to your routine. It amps up an already intensive routine and helps you get to your goal of six pack abs that much quicker.
They can be challenging, but they also amp up your ab workout in order to achieve those sculpted six pack abs you have always wanted. Don't wait; start today.
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The National Institute of Child Health and Human Development found that 90% of nine-year-olds received a few hours of exercise most days of the week, but only 3% of 15-year-olds do the same! Lorrie Henry, a certified personal trainer, recently told ABC News that parents must lead by example, encourage healthy eating habits without coming across as overbearing, play outside with teens, seek out volunteer sports programs and consider some of the tools teens like to train with. She specifically recommended JumpSnap (the rope-less jump-rope), Exergaming (Dance Dance Revolution, Wii Fitness) and the Absolo Core Intensive Training System as "fun" fitness machines.
AbSolo is a super machine. Its full name is The Absolo Core Intensive Training System. Its purpose is to strengthen your abdominal area, back and your oblique muscles, which are the ones that run down the sides of your body. When you twist to toss the ball you will be working those muscles. I feel my entire body working when I used this machine. Your shoulders, biceps, triceps and even your legs come into play. If you lie on a decline bench and put your feet under the holders and do a crunch or sit up, then one of the first places you may feel this is in your quadriceps (upper thighs). Although this machine is designed differently I still feel it in my quads.
The Absolo Core Intensive Training System is designed to be a fun alternative to those boring, tedious crunches we all loathe. This 300-pound apparatus is 7 feet tall by 9 feet long and 2 feet wide. Along with your machine, you'll get six medicine balls weighing five pounds, seven pounds and nine pounds, as well as a ball catch/return and bounce board. To use Absolo, you sit in the seat with padded backing and adjust it until you feel comfortable. Next, put your feet into the adjustable foot holders. You'll then begin shooting the medicine balls toward the backboard, much like playing basketball, to get your ab workout. The ball will land behind the vinyl ball catcher and run down the ball chute, where you can grab it and keep going for as long as you'd like.
The Absolo Core Intensive Training System was developed by brothers Joe and Chris Arsenault, who wanted to simulate buddy exercises with a fun new machine. They found the best ab exercises were done sitting across from a partner, leaning back and throwing a medicine ball back and forth. They felt this machine could not only strengthen one's core, but also the arms, back and heart as well. Typically, these machines were only sold to gyms and fitness centers, but as of 2008 the system is available to the consumer market as well.
On the downside, the Absolo Core Intensive Training System's $1,500 price tag is a bit hefty for some consumers. You will also have to exclusively use their Absolo medicine balls that come with the system or else your warranty will be voided. The standard warranty is 90 days for the vinyl, 1 year for the seat assembly and springs, and 10 years for the frame. Technical parts about the warranty, assembly and replacement of the system can be directed to their customer service line at 1-877-422-7656, extension 4.
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Pilates founder Joseph Pilates once said, "In ten sessions you will feel the difference, in 20 you will see the difference, and in 30 you will have a whole new body." Through a series of exercises that work to gradually build one's core strength through breathing, balancing and stretching, exercisers from 8 to 80 have been able to master the techniques needed to become mentally and physically stronger. Pilates is one of the best ways to tone one's body and maintain overall fitness. While it can't compete with the heart benefits of a good cardiovascular workout or the muscle building of weight training, Pilates has a place in one's weekly workout routine. Serious devotees often feel they want to teach Pilates, sharing their talent with others. Jennifer Kries Pilates Master Trainer Series DVD – The Mat is one of the tools aspiring teachers use to perfect their skills.
Jennifer Kries, the guide in the Jennifer Kries Pilates Master Trainer Series DVD – The Mat, has been featured in magazines like Pilates Style, Smart Fitness – Italy, Marie Claire, Golf Digest, Total Health, Fitness Magazine, Fit Magazine and Organic Spa. Kries is a second generation Pilates/yoga instructor, as well as the owner/founder of the Hot Body Cool Mind studio in Philadelphia. She has trained under celebrity instructors like Romana Kryzanowska, Ron Fletcher and Eve Gentry. After pursuing a dance and choreography career in New York, Kries became certified in Iyengar Yoga, Chi Gong and other yoga disciplines. She brings her years of professional experience and studying, as well as an English Pilates Method Degree, to these instructional DVDs. Yet many fans of her work say it's her clear demonstrations and precise verbal cues that make this series truly enjoyable.
Jennifer Kries Pilates Master Trainer Series DVD – The Mat is three hours of educational training ideal for those who are considering a Pilates/yoga certification course or for those who have just finished one. Buyers of this DVD will learn the magic circle, the hundred, roll-up, double-leg stretch, jack-knife and other movements from beginner to advanced. Jennifer Kries uses basic cues and emphases Joseph Pilate's core principals of the Pilates discipline, which are centering, control, flow, breathing, precision and concentration. Prospective teachers will learn how to modify their classes for people overcoming chronic back pain or injuries, people with limited flexibility or seniors, the overweight and the special needs. Each technique for the mat is explained and taught in an easy-to-understand format. Reviewers say they like the adherence to classic movements and the helpful demonstrations.
Newcomers to Jennifer Kries Pilates Master Trainer Series DVD – The Mat, and Pilates/yoga in general may find the pace of yoga to be a bit dull. People who generally fill their workouts with rigorous cardio or who have purchased other fitness videos like Taebo may be sorely disappointed. Yoga is a spiritual practice that uses slow, deliberate actions, while slowly toning and strengthening the body. Those who are recovering from injury or are using Pilates as rehabilitation may need to stick with the videos consistently for awhile before starting to notice results. Despite these cons, this video is considered a "must have" for serious instructors.
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When a person starts a diet and exercise program, they often are frustrated when they do not see the kind of results they want in a short amount of time. In most cases, the exercise program is ineffective; it is not focused and is toning the entire body. However, by changing the exercise program to include an abs workout, an individual will see more immediate results and begin sculpting their body in a way that will show the results of their dieting efforts more quickly.
General exercise programs do not focus on a single muscle group or part of the body. The purpose of general exercise is to tone and condition the entire body. There are rarely resistance exercises included in a general exercise program that have the sculpting effects of a focused program.
When a person is performing general exercises they are burning calories and building muscle strength. But, as muscles become stronger they gain weight. This means that the weight lost in a diet is not going to be reflected on the scales. When a person cannot see the results of a diet and the exercises they do, they become frustrated and lose motivation to continue.
Focused exercises work on those problem areas a person can see. When a focused exercise routine is incorporated into a diet program there are visual results that can be used to gauge the effectiveness of the diet program. A person will notice that the area becomes toned and they begin to lose inches.
A focused abs workout does not require expensive equipment to do. An individual can follow a program that includes some simple exercises that are easy to do at home. There is no need to invest in equipment or gyms to accomplish the goal of sculpting the body.
When a focused exercise program is launched, the abs will become toned and sculpted very quickly. Most people will see positive results from their exercise program within a few weeks of starting the exercise regimen. One way to make the program even more effective is to schedule exercise for the same time each day.
An individual who works out with a general exercise program for fifteen minutes per day will get the toning and conditioning they need for their overall body and health. Adding fifteen minutes of focused exercise for the abs will provide the extra focused exercise that will sculpt and tone the abdominal area and reduce the waistline.
By incorporating fifteen minutes of general exercise and fifteen minutes of focused exercise into a daily routine an individual can accomplish two important functions. First, using general exercise routines all of the muscle groups and cardio system is toned and conditioned. The metabolism will speed up and calories will burn more quickly. Secondly, focused exercises to the problem areas will sculpt those areas that will give the most visible validation that weight loss is occurring.
Without an exercise program, dieting often is not lasting and sustainable. People who include a proactive lower ab workout program into their diet program see results much more quickly and are able to sustain the weight loss throughout their life. Doing focused exercises such as an abdominal workout to sculpt those areas of the body that are problematic will make diet and exercise a much more enjoyable experience.
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Over a third of the American adult population is considered "obese" and more than 300,000 people die from obesity-related ailments each year. From 1998 to 2006, the obesity rate climbed 37%. In light of these statistics, many people are choosing to turn a new leaf and begin an exercise program that can help sculpt their bodies back to where they want to be. Frequently you hear fitness experts say, "You cannot simply target one area of the body. Your body loses weight where and how it sees fit." So is there any merit to the Work Your ABS Workout by Peter Carvell?
The Work Your ABS Workout DVD is a creation of Peter Carvell, a man who let fitness and exercise fall by the wayside until he reached 276 pounds. Peter hit rock bottom with his self image, his mood and his health. He began training under fitness expert Vince Delmonte to lose 100 pounds and rediscover his old self again. The "before" and "after" pictures of Carvell's transformation are truly astonishing. As with many individuals who have conquered their fears of exercise and attained their goals, Peter created this video to inspire and help others to get fit just as he did.
In Work Your ABS Workout, Peter Carvell, who is now a professional fitness trainer, teaches you the principles behind nutrition, diet, exercise and working those stomach muscles to the max. You'll work your oblique muscles, your upper abs and your lower abs to strengthen and tone. This DVD covers more than 50 simple exercises for beginners to try in the comfort of their own home. You'll also receive advice on eating right, breathing to achieve maximum results, how to set goals and how to manage time effectively to fit in time to workout each day.
Some people argue that videos like Work Your ABS Workout can't possibly work, as the body loses fat in its own way. If you are considerably overweight or obese, you will be able to learn more from the first part of the video, but you won't immediately notice your firmer, flatter abs until you have been on your diet/exercise plan for a considerable amount of time first. If you are already slender but just need a little firming, then you might find the introduction tedious but the workouts helpful. It seems there is something for everyone in this video, but you need to realistically understand what to expect.
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