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Know About How To Strengthen Your Core With Fitness Ball Exercises
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Feeling physically fit is more about feeling strong in the core of your body – that is, feeling strong in the core muscle groups that keep the body erect and working. These are the muscle groups in your abdomen, back and the pelvic area. It is absolutely essential to train these muscles to be strong, because more often than not, these regions are the most common areas of trouble for people today. One way of strengthening your core muscles is using the popular fitness ball. In this article, you will know about how to strengthen your core with fitness ball exercises.
Exercise #1: Squat and reach
This exercise on the fitness ball helps to train the abdomen. Start by holding the fitness ball between both your palms and standing upright. Extend your arms outwards so that they are parallel to the ground. Start bending your knees as far as they go while keeping your back straight and arms outstretched. Slowly rotate your trunk towards the left, then hold, then come back to central position. Repeat towards the right. Come back into standing position slowly. Repeat in sets.
Exercise #2: Crunches
This is a fairly simple but highly effective exercise. Sit on the fitness ball with both your feet on the ground, apart by about hip-width. Cross your arms over your chest. Slowly, start to lean backwards with your back straight. Keep leaning further until you feel the muscles in your abdomen tighten. Stay in this position for three deep breaths, then return slowly. Repeat in sets.
Exercise #3: Bridges
This exercise is a combination workout for all your core muscles. Start by lying down with both your feet placed up on the fitness ball. Place your hands on your sides, palms-down. Slowly, start to raise your hips off the floor with your feet still on the ball, and form a bridge. Stay in this position for three deep breaths, then return slowly. Repeat in sets.
Exercise #4: Planks
For this exercise, start by lying down on your stomach on the fitness ball, with your feet touching the ground behind the ball. Slowly, bend forward until your hands touch the ground in front of the ball. Start walking your hands away from the ball until the ball reaches your upper thighs. Ensure that your hands are always aligned with your shoulders. Stay in this position for three breaths, then return. Repeat in sets.
Religiously performing the exercises mentioned above with a fitness ball will give you a strong core faster than you can imagine.
About the Author
Mr. Chen, Sales Manager, Gymsportz Fitness
Gymsportz.sg is one of the leading exercise equipment online suppliers in Singapore. It was founded in 2009. They provide a huge variety of home use and various commercial equipment suiting the corporate and individuals’ need for fitness equipment.
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