The Exercise ball is one of the best and unique fitness tools that is out there today. It is also one of the least utilized pieces of equipment. Aquilino Cosani, an Italian engineer, first manufactured the ball to be a toy back in 1963. It wasn’t until a physical therapist, Mary Quinton, utilized the ball for children with neurological disorders. The exercise ball did not make it to the US until the 1970 and it seems that the general public is just starting to get aware of its benefits.
What makes the Exercise ball so effective is that it forces the user to use many stabilizing muscle to balance while performing the exercise. This means that more muscle fibers are firing, you are burning more calories and because of the position that you are usually in, it puts a lot of emphasis on your core (rectus abdominis, lower back, transverse abdominis, internal and external oblique’s.) And everyone seems to want to have tight abs.
The reason why I wanted to write this article was for one of two reasons. To hopefully motivate to try the exercise ball the next time at the gym or to try an exercise on the stability besides crunches. That is what I meant when I previously stated that this was one of the most least utilized pieces of equipment at the gym. The exercise ball happens to be one most dynamic pieces of equipment at that gives you a huge range of exercise options.
One example would be a basic squat. Position the exercise ball between your lower back and the wall. Move your feet out about 8 to 12 inches. When you squat you want three 90 degree angles. These 90 angles are at your hips, knees and ankles. Your shins and upper body is to be perpendicular and your thighs parallel with the ground.
If this sounds too easy add dumbbells for weight. If adding dumbbell weight is still too easy, extend one leg out and perform single leg squats. There are few people that I know who have the leg strength for this exercise.
A push up is another exercise that there are multiple options that can per formed with an exercise ball. You can perform this exercise with your hands on the exercise ball and feet on the ground. Added difficulty would be to place your feet on a bench and keeping your hands on the exercise ball.
You can also place your hands on the ground and feet or knees on the exercise ball. To add difficultly you can try diamond push-ups or traveling push-ups. Traveling push-ups is where you move side to side while performing the push-up. You start by doing a normal push-up and then at the top, move the left hand to the right. The right hand then goes out further to the right. You would perform another push-up and move back to the left by moving your right hand to the left and then the left further to the left.
These are just two small examples. There are many, many more. I would like to invite you to do some further investigation on this and try a few of the exercises out. There are thousands of examples out there. The benefits will be a stronger core, possibly quicker weight loss and make your body more functional and less prone to injury.
If you would like more information on the exercise ball or fitness related material please visit http://www.tightabsblog.com If weight loss is a goal and you interested in getting those tight abs, exercise is only half the battle. You need a diet plan to achieve your goal. http://dietabs.net may have the answers for for you.
Do you do exercises with an exercise ball?
If you want to know about the best and the most appropriate flat stomach exercise, discover and learn cardio exercise. Oftentimes, many individuals have thought of sit-ups as the best form of exercise to lose abdominal fats and to flatten stomach. The truth is sit-ups really are not that effective for burning stomach fats. To lose abdominal fat is actually to engage in doing cardio exercises.
To flatten abs, all forms of cardio exercise are aiming to increase the normal speed of your pulse rate. The burning fat procedure begins actually when your pulse starts to speed up. And the burning process doesn’t right away stop after you’re done with your exercise session for the day. It will continue on working for the next couple of hours until your pulse rate is back to normal. As long as you exercise everyday or even at least 3-4 times a week, you are losing calories continuously. It will reach to a point where your body is working out the burning process for you automatically.
There are so many forms of cardio exercise that you can do. You can choose from slow pace to fast pace cardio exercises. Usually, people start with doing the slow pace cardio exercises where they gradually shift to moderate then to fast. Flat stomach exercise doesn’t necessarily have to be performed fast.
I have determined some of the common forms of cardio exercise to provide you an idea of what cardio exercise is. These are typical cardio exercise to flatten abs which you can easily perform at home.
Step Aerobics
This form of cardio exercise is what most women do. If you are unsure of performing the right execution at home, you can enroll in a step aerobics class at the gym or fitness center. Your hips, legs, knees and gluts are being focused while slowly burning down your abdominal fat. By doing step aerobics from moderate to fast pace, you are losing more calories. The average number of calories burned when doing step aerobics for 20-40 minutes is 400 calories. Here, you can absolutely lose abdominal fat easily and quickly.
Bicycling
20-40 minutes of cardio exercise can burn approximately 250 to 500 calories. It doesn’t really matter whether you use a stationary or outdoor bicycle because both are effective at losing calories. If you bicycle more often that you usually do, you can flatten your abs in a shorter length of time.
Running/Jogging
Another effective form of cardio exercise is running or jogging. Running or jogging for 20-40 minutes can lose 300 calories. To lose abdominal fat in a faster and more effective way, jog early in the morning or late in the afternoon or whenever you have extra time.
Walking
This is the simplest form of cardio exercise which can let you burn 180 calories for 20-40 minutes. If you walk through hilly path you increase the amount of calories burned. Walking from regular speed to a faster speed can burn a lot more calories than the average.
Swimming
Swimming is a known form of cardio exercise that is best known as an effective way of losing fat. There are particular swimming strokes like breast stroke which enable you to lose 400 calories for every 20-40 minutes of swimming.
All these forms of cardio exercises, of course, will be most effective when paired with a balanced diet. Watch the food that you’re eating. Learn the different foods that are found to be nutritious and free from too much calories. If you perform well with any cardio exercise or flat stomach exercise but could not keep a healthy diet, expect to maintain weight instead of losing.
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