Six Pack Training with a Stability Ball

I had a brilliant idea last night-let’s revisit some old exercises that used to be popular and use a stability ball for six pack training!  I remember when these balls were so popular; most clubs had entire hour long classes devoted to them.  When I first moved here, my sister-in-law taught a core class-basically it was designed to help women with six pack training.  I’ll tell you what-these exercises look simple, but if you’re looking for a good six pack training workout, using a stability ball to intensify your routine can’t be beat.

For those who don’t know what I’m talking about, or don’t remember, stability balls are large-they come in three sizes and the diameters are based on height.  To do your six pack training session, pick a ball that you feel comfortable using.  People up to about 5’2” tall should use the smaller size (45 cm), 5’2” up to about 5’8” and you get the medium sized one (55cm), anyone over 5’8” should use the larger sized ball (65cm). I’m 5’5”, but I prefer the 65cm one as it makes me work harder.  The whole concept behind these balls is that regardless of the exercise you are doing, having to keep the ball stable causes total engagement of core and back muscles at all times.  You can expect to get a six pack quick if you start using these exercises in your six pack training

Beginning Stability Ball for Six Pack Training

Six Pack Training Abdominal Crunch

Yes-you can do them on the floor, but doing a crunch on the stability ball will dramatically improve your chances of being able to get maximize your six pack training routine.  To do this six pack training move on the ball, sit on the ball with your back straight and then move your feet forward two steps.  This will place you in the position of leaning into the ball and balancing it with your body. Cross your arms over your chest and then tighten your abs until you’ve sat up.  Hold and then slowly lower back down to the ball.  To get maximum six pack training, perform three sets of these with 20 reps each.

Six Pack Training Back Extension

This is basically the reverse of the crunch, and is a great way to get to do six pack training while strengthening your back muscles as well.  Lay on the ball face down, with your hips at the top of the ball.  You will have to spread your feet out some and use your toes to keep the ball from rolling.  Place your hands on top of your head and then lift up by contracting your back muscles.  This will also cause your abs to engage; slowly lower back to start position and then repeat 20 times.  Again, to for maximum benefit in your six pack training routine, repeat 3 sets of these.

Six Pack Training Stability Ball Roll

This is a great one to use in your six pack training routine, and women find them especially beneficial.  Kneel in front of the ball and place your hands on top of it.  Slowly roll the ball forward, away from you until your forearms are resting on the top.  Hold for a couple seconds and the slowly roll the ball back towards you until you return to start position.  Done correctly, you will feel a tightening of your abs as you perform both directions.  Repeat 20 times per set for 3 sets.  This will help you to get six pack abs fast.

Six Pack Training Opposite Arm and Leg Raise

I’ve seen these done in six pack training sessions on the floor without the ball, but to be honest, they’re more effective on the ball.  If you want to use these in your six pack training, you need to increase the intensity to more than the simple floor version.  To do this exercise, lay on top of the ball with your toes and hands on the floor.  Slowly raise one arm and the opposite leg until they are straight and level to the floor.  Then repeat using the other arm and leg.  Do a total of 40 of these (20 each side) and repeat twice more for a total of three sets.  This six pack training set also works your back, glutes and quads.

Six Pack Training Pushups

No six pack training is complete without doing these pushups. Lay face down on the ball and then walk your hands out until the ball is supporting only your lower legs.  This will put you in a plank position with your hands shoulder width apart on the floor and your lower legs on the ball.  Start with ten pushups and work your way up to 25.  Do three sets.  This six pack training exercise will also work biceps and triceps and shoulders-if your arms are weak simply hold the plank position for a slow count of 25.  Eventually you will increase your arm strength so you will be able to do the actual push up.

Using a stability ball for six pack training is a real benefit if you want to get a six pack fast.  If you don’t have a ball, many places sell them for around $20.00.  Make sure that you have an air pump handy, but don’t pump them up completely full.  You will want a little bit of ‘give’ to the ball for youe six pack training.  Keep away from pets and children as while pretty rugged, these stability balls can be punctured by sharp objects.  For six pack training, these are some of the best moves out there and there are others I’ll post later that are even more intense.  The trick to using a stability ball for six pack training is to do each move slowly and completely.  These really cannot be rushed as you will lose your balance and fall off. I did a bunch of these last night and although my dogs thought I was crazy, It was one of my better six pack training workouts this week.

Send to Kindle