Squeeze for a second and then slowly return to the starting position. Slowly raise your upper and mid back off the ball and turn to your right so you are in an oblique curl position. Lie on a Swiss ball, place your feet on the floor, knees bent and spread your legs so your feet are slightly more than shoulder width apart. ![]() Squeeze for a moment and come back to the start. Pass the start position and extend your legs straight out and away from you, keeping your back stable on the ball and your shoulders down. When your knees come to eye level, reverse the motion and slowly uncurl. From here, slowly curl your knees up and in toward your head, lifting first your tailbone, then your hips, off the ball. Lie on the ball with your hands over your head gripping the bench behind it, your back flat and your knees bent and held above your hips. Position a bench near the Swiss ball so you be able to grab it. ![]() Pause a moment in the topmost position before inhaling and slowly lowering yourself back to the start. Exhale and slowly lift your upper body off the ball, keeping your focus high and your elbows wide. Your starting position should find your back slightly arched over the curve of the ball. EXERCISE 4 Exercise Ball Crunchīalance yourself on an exercise ball with your arms folded across your chest or behind your head, your focus on the ceiling and your feet flat on the floor. Contract for 2 seconds hard and return to the starting position. You then begin the exercise by slowly moving your body downwards in an arc, rounding your back and trying to get your elbows to touch your knees. Kneel facing the machine and grap hold of the rope and put your hands against your forehead. Use the rope attachement on the high cable pulley. Pause a moment before slowly lowering your legs back to the start. Keeping your legs straight and toes pointed, exhale and slowly lift your legs upward, avoiding the use of momentum until your body forms an "L" shape in mid-air. Take an overhand grip on a pull-up bar with your hands about shoulder-width apart and allow your body to hang freely.
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