I had a brilliant idea last night, I decided to revisit some old exercises that used to be popular and use a stability ball for six pack training! I remember when these balls were very popular; most clubs had hour long classes devoted only to stability balls. When I first moved to my current house, my sister-in-law taught a core strength class. It was designed to help women with six pack training. The exercises looked simple, but if you’re looking for a good six pack abs workout, using a stability ball to intensify your routine is tough to beat!
For those who don’t know what I’m talking about, or don’t remember them, stability balls are large balls. They come in three sizes and the diameters are based on height. To do your six pack training session, pick a ball that you feel comfortable using (which should go without saying). People up to about 5’2″ tall should consider using the smaller sized (45 cm) stability balls, 5’3″ up to about 5’8″ may want to opt for the medium sized balls (55cm), and anyone over 5’8″ should use the larger sized ball (65cm).
The whole concept behind these balls is that regardless of the exercise you are doing, having to keep the ball stable causes total engagement of core and back muscles at all times. You can expect to get a six pack quicker than normal if you implement the exercises I will be going over into your six pack training routine Six Pack Kaise Banaye .
Six Pack Abdominal Crunch
Of course you can do a crunch the old fashion way on the floor, but what fun is that? Instead, doing a crunch on the stability ball will dramatically improve your chances of being able to maximize your six pack training routine. To do this six pack training move on the ball simply follow the instructions here! First, sit on the ball with your back straight and then move your feet forward two steps. This will place you in the position of leaning into the ball and balancing it with your body. Cross your arms over your chest and then tighten your abs. Next you want to crunch and here comes the important part. Hold and then slowly lower yourself back down onto the ball. To get maximum six pack training, I suggest performing three sets of these with 20 repetitions each.
Six Pack Training Back Extension
This is basically the reverse of a crunch, and it is a great way to strengthen your back muscles as well. To perform this exercise lay on the ball face down, with your hips at the top of the ball. You will have to spread your feet out some and use your toes to keep the ball from rolling. Place your hands on top of your head and then lift your torso up by contracting your back muscles. This will also cause you to fully engage your abs. Now you want to slowly lower back into the starting position and then repeat 20 times. I would do 3 sets of this exercise.
Six Pack Training Stability Ball Roll
This is a great exercise to use in your six pack training routine! I have found women find this exercise especially beneficial. What you need to do is start by kneeling in front of the ball and place your hands on top of it. Slowly roll the ball forward, away from you until your forearms are resting on the top. Hold this pose for a couple seconds (5-15, it depends on how easy this is for you) and then slowly roll the ball back towards you until you return to your starting position. If you do these correctly you will feel an automatic tightening of your abs as you perform both directions. Repeat 20 times per set for 3 sets.