Medicine balls are excellent tools for strengthening and toning your abs and core. They are inexpensive and have many weights and styles. With the help of the correct technique you can sculpt brand and sexy abdomen!
Permanent Russian twist
1. Starting position: Stand with the width of the thigh.
2. Hold the ball with two hands and only slightly bent arms.
3. Turn the ball to the right thigh and strongly tilt the ball back and forth to the left.
4. Bring back in the opposite direction.
* Keep your hips pointing forward and your stomach retracted to maximize your muscles.
Figure 8
1. Starting position: hold the medicinal ball with your arms extended over the right shoulder.
2. In one motion, bring the ball in front of you as you chop wood. The ball must end on the left foot.
3. Lift and lift the ball directly above the left shoulder. Bring the ball to your right foot.
4. Return to the starting position and repeat.
* You need to bend your knees to complete the movement.
Soft cylinders
1. Starting Position: Lay your flat back and lift your legs 90 degrees, bending your knees.
2. Hold the medicine ball between your knees, turn your legs to the side, and then return to the starting position.
3. Repeat to the other side.
V-ups
1. Starting position: put your flat back, bending your knees, both hands behind your head. Keep your elbows back and out of sight. The head should be in a neutral position with a gap between the chin and the chest.
2. Raise your chin and chest to the ceiling, fasten your abs and lift your shoulders from the floor. Extend your arms and lift your legs to the ceiling.
3. Return to the starting position.
* Remember to keep your head and back in a neutral position. Hypercrime or bending can cause injury. To increase resistance, hold the ball in your hands. To reduce resistance, place your hand closer to your body.
Crunch back
1. Starting position: Lay your back flat with your hips bent at a 90 degree angle with your legs in the air holding your medicine flask to your knees. Put your hands on the sides with your palms down on the floor.
2. Raising the dogs to the ceiling, lift the projections (butt) off the floor.
3. Return to the starting position.
* Remember not to swing your legs to prevent the impulse from being used through the exercise.
Start slowly and do not overestimate your abilities and do not hurt yourself. Stick to a weight that does not force you to strain the midsection. And when in doubt, ask a personal trainer for help!
