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Video:How to Do Exercise Ball Ab Workouts

with Vionna Jones

Exercise ball ab workouts are a fun way to improve posture and reduce belly fat. Learn some basic exercise ball ab workouts to tone your core.See Transcript

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Transcript:How to Do Exercise Ball Ab Workouts

Hi, I'm Vionna Jones with Fit in DC. Today for About.com I'm going to show you how to turn your abs using this stability ball.

Knees to Chest Ab Exercise

The first exercise is called knees to chest. So you'll start kneeling behind the ball and then you'll lay over the ball bringing your hands down to your mat and then walking your hands all the way out. You'll stop when your knees are right on the top of the ball.

So here you want to make sure that your wrists are underneath your shoulders and that your abs are engaged. From here bringing the knees into the chest, the hips are going to lift up towards the ceiling and then you're going to push the knees right back out so that your body is flat. Bringing the knees in and then pushing them out.

To dismount, this is also important. You want to make sure that you walk your hands back so that you come off of the ball the same exact way you got on the ball. You can do two to three sets of that exercise with 12 to 15 repetitions.

Pass the Ball Ab Exercise

The next exercise is called pass the ball. You'll start with your back flat on the mat bringing the ball in between your feet. You can start with the knees bent that's a little bit easier with the legs straight, that's going to make it more challenging. So you'll lower the arms down towards the mat and the legs down towards the mat. You don't want to touch the mat, the lower your legs go, the lower your arms go the more challenging it is.

Then you'll come up, pass the ball to your hands, you'll notice that my head and my shoulders come off of the mat and then we'll lower back down reaching forward and back again, and then lifting back up. You can do two to three sets of this exercise as well, doing between 8 and 12 repetitions.

Back Extension Ab Exercise

This last exercise is called back extensions. You bring your feet against the wall and start with your knees on your mat. It's important here that you bring your belly button to the little plug of your ball and then from here you'll extend the legs straight out. The arms are going to be next to your body, so let's roll the shoulders back and the belly button is into the spine that's important to you.

So you'll start with your spine nice and long and then you lift up using your back muscles to lift your upper body and then lower back down to your ball. You can do two to three sets of 12 to 15 repetitions of the Back Extensions.

Those are just a few exercises that you can do to tone your core using the stability ball. To learn visit About.com.
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