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The best exercise movements to define your abdominal muscles are full body movements that raise your metabolism. Sprinting, sit-throughs, burpees, squats, lunges, and kettlebell swings are a few of those full body movements that raise and boost your metabolism. There are exercise movements that target your abdominal that still can be effective to strengthen your abdominal and even define them. You should do these type of movements in addition (not in lieu of) to your full body exercise movements. One of those exercises that are great for the lower part of your abdominal is the exercise ball roll-in. It is similar to a jack knife but using an exercise ball.
This exercise is done using a large exercise or yoga ball. You want to have the ball firm and rounded. You will be positioning the ball underneath your feet and your arms on the ground like you are doing push-ups. Here is how to do the exercise ball roll-in:
* As mentioned, you start off as though you are doing push-ups with the exercise ball beneath the bottom part of your legs.
* Then, you roll the exercise ball towards your upper body.
* As you roll the ball towards your upper body, you want to keep you hands firmly planted on the ground.
* For further emphasis, you can have your head move towards being perpendicular to the ground as though you are doing a handstand.
* Then, you roll back to the starting position. That is one repetition.
* You can inhale when you pull the exercise ball towards your upper body and exhale when you push the ball back to the starting position.
* You try to do about 15 repetitions for about 2 sets (along with your other exercises).
* In order to hit more of the obliques with this exercise, you can alternate pulling the ball towards each arm every other repetition.
This is a great complementary exercise movement that goes well with full body exercises. What are the benefits of the exercise ball roll-in exercise?
* You will impact and strengthen the lower part of your abdominal muscles.
* You will build the stabilizer muscles in your abdominal muscles and your obliques.
* You will also impact your triceps, lower back, and legs.
* You will have a new varying movement in your exercise routine. Variety is the spice of life and your exercise program.
The exercise ball roll-in is great exercise for your lower part of your abdominal muscles and your obliques. It is great to go along with your other full body exercises.
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Source by Pascasio JR Felisilda
