Swiss Ball Ab Exercises a beginners guide

If you want to do Swiss Ball Ab Exercises you need to take advice before attempting any sort of exercise program with this ball. When you are starting out with your Swiss Ball Ab Exercises there are 7 recommended ways to use the ball. These are very beneficial if you are looking for a good Lower Ab Workout.

The following list is a guide only as you should always take professional advice before starting any exercise program especially if you are suffering from any sort of injury or back pain.

1: The Shoulder Roll – These can be done by placing the ball underneath your shoulder and rolling between 6-8 inches to the left and then do the same to the right. You should do these about 10 times on each side.

2: The Back Arch – Place the ball in the middle of your back with your arms down by your sides. Bend your knees and then reach out with your arms and touch the ground above your head. You need to hold this position for approximately 10 seconds and then slowly return to your starting position. You should be able to do this up to 5 times but I would leave it at that until you become a more advanced user.

3: The Leg Extensions – To do these you need to lay on the ball making sure that it is in the middle of your back. Starting off with both legs bent straighten your left leg and hold it for 5 seconds, then repeat this with your right leg. You should be able to repeat this up to 10 times with each leg.

4: The Back Raises – Start off by lying on the ball on your stomach with your hands on the ground. Slowly arch your shoulders and raise your hands off of the ground, then arch your back up as high as is comfortable. You then return to your original position and then start the process again. You should be able to do this 10 times.

5: The Sit backs – You need to be careful when doing this exercise as it involves having a good balance. Sit on the ball and using your arms to help you balance, slowly lean backwards and raise your legs up off of the floor. Hold this for about 5 seconds and then return to your original position. This can be repeated 5 times.

6: The Forward Leans – Position your stomach on the swiss ball and then lean forward using your arms to keep balance. You then need to raise your legs as high as you comfortably can and hold for about 5 seconds. Again this can be repeated 5 times.

7: The Leg Raises – Lay your stomach on the ball and raise your left leg as high as you can for 5 seconds, then repeat with your right leg. You should be able to do this 10 times for each leg.

There are more advanced Swiss Ball Ab Exercises that you can try, but for starters you should just concentrate on the ones listed above.