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Exercise balls offer a new approach to the ab-flab dilemma. While traditional crunches work only your stomach muscles -- which gives you firmness but also shortens the muscle fibers (so your stomach looks firm but not flat) -- ball exercises work your back muscles along with your abdominals. (Your torso is elevated by the ball, so moving in one direction activates ab muscles; moving in the other uses your lower back.) By working your back muscles, you're stretching or elongating your abs. The result: Using the ball, you'll look taller, leaner and firmer much faster than you would if you did regular crunches. This easy, five-exercise routine focuses on what fitness pros call your core -- the ab and back area we've just been talking about. The program is perfectly safe, even for beginners, but if you have a history of back problems, it's good to check with your doctor first. Also, if you have trouble keeping your balance at any time during these exercises, you can always place the ball against a wall for support. Devote 10 minutes a day, every day for three weeks, and I guarantee you'll see changes in the size and sleekness of your midsection. So go get your flat abs -- and have a ball!
1. Back ExtensionLie facedown on top of the ball, legs extended behind you in a V, toes touching the floor. Place hands on either side of your head (1a). Slowly exhale and arch your body up (1b). Hold, then slowly inhale as you release. Training tip: Squeeze your shoulder blades as you lift.
 
2.Ball BridgingSit on the ball. Walk feet forward until your head, neck and shoulders are supported on the ball. Keep your bottom just above the floor. Bend knees, keep feet shoulder-width apart, toes pointed forward (2a). Exhale and lift your hips so that they're in line with your knees (2b). Inhale; return to position 2a. Training tip: Squeeze your bottom and ab muscles as you lift.
3.Obliques TonerLie on your side with the ball between your feet (3a). Resting your head on one hand, slowly lift both legs, squeezing the ball to keep it in place (3b). Exhale as you lift; inhale as you lower your legs to the starting position. Repeat on the other side.Training tip: Contract the sides of your waist (your obliques) as you lift.
 
4. Diagonal StretchesLie facedown on top of the ball with your legs extended shoulder-width apart, toes on the floor (4a). Slowly lift and extend both your right arm and left leg, reaching out with your hand and pointing your toes (4b). Hold, then repeat on the other side.Training tip: If this exercise feels too strenuous, practice it first on the floor without using the ball.
5. Lower-Ab ReversesLie on your back, knees bent and feet on top of the ball (5a). Grip the ball between your heels and your bottom. Slowly exhale and raise hips off the floor, keeping tension on the ball as you bring it toward your chest (5b). Inhale and release. Training tip: Don't arch your lower back -- keep it pressed to the floor.
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发表于 2007-1-19 23:59
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