“How To” Exercise Videos

How to do Exercise Ball Side Crunches

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[youtube]http://www.youtube.com/watch?v=TXV9NFwhho4[/youtube]

Exercise balls are a good way to add both fun and intensity to your abdominal exercises. And to focus mainly in working out your obliques, your usual side crunches can be done on these balls through exercise ball side crunches. Adding the ball also adds stability training as you perform these exercises.

Moreover, because of the balance you need to do, you also work your core muscles to support you. This in turn, improves overall posture and helps reduce back pain.

Do not just settle for any exercise ball. Choose one that matches your height and fits your exercise requirement. Smaller exercise balls allow you with more flexibility to do a wider range of motions and add to the challenge of trying to balance yourself. Likewise, choose a more suitable surface where the ball will not easily roll from under. So do you also need to consider the amount of air inside the ball for maximum efficiency.

Exercise ball side crunches are a good addition to your six pack abs exercises because of the ways they work out the muscles that lie beneath your love handles.

To see how exercise ball side crunches should be done, check out the instructional video provided.

Instructions

Preparation

  1. Place the exercise ball on the floor and lie on top of it, face down.
  2. Slowly roll the ball sideways until one whole side of your torso is resting on top of the ball.
  3. Put one leg in front of you and the other behind to keep yourself balanced.
  4. Fold your elbows and place your hands on each side of your face, lightly touching your fingers to the sides of your head.

Execution

Lift your torso toward the direction of the ceiling as far as you can using your abdominal muscles.

Return

Go back down to your original position and relax your ab muscles.

Repeat
 
Share other ways you do side crunches. Tell us by leaving your comments below.

How to do Exercise Ball Modified Jackknife

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[youtube]http://www.youtube.com/watch?v=6ByRULPPSys[/youtube]

Instructions

Preparation

  1. Place ball on the floor and stand directly behind it.
  2. Lower yourself down and rest your abdomen on the ball, face down.
  3. Touch the floor with your hands and roll forward until your shins and ankles are resting on top of the ball. At this point, your body is parallel to the floor while your arms are perpendicular.

Execution

  1. Bend at the knees and draw them closer to your upper body, rolling the ball closer to your body. Try to keep your balance on the ball.
  2. Immediately stop when your hamstrings are directly perpendicular to the floor and the balls of your feet are facing upward.

Return

Stretch your legs back out at the same time and assume your initial position.

Repeat
 
Will this be your first time to try the exercise ball jackknife? Send in any comments you have below.

How to do Weighted Decline Sit-Ups

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[youtube]http://www.youtube.com/watch?v=zcHkaMnjz-g[/youtube]

Instructions

Preparation

  1. Set an adjustable decline bench to 20-45 degrees (higher decline makes the exercise more difficult)
  2. Hook your feet under the pad
  3. Grab the weight and hold it firmly to your chest by crossing your arms

Execution

  1. Lie back while holding the plate
  2. Inhale deeply
  3. Using your abs, sit-up while firmly holding the plate

Return

Carefully and with control, Lie back to the starting position

Repeat
 
Do you have other exercises using the decline bench? Share them with us by providing your suggestions below.

How to do Weighted Exercise Ball Crunches

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[youtube]http://www.youtube.com/watch?v=MfsLM4V-IRs[/youtube]

Instructions

Preparation

  1. Lie flat on the floor, facing the ceiling.
  2. Bend your knees and position the ball securely between your knees.
  3. Bend your elbows and put your hands on each side of your head, fingers lightly touching the sides.

Execution

  1. Lift your knees toward the direction of your upper torso as you blow out air.
  2. Simultaneously lift your shoulders slightly off the floor.

Return

Slowly lower your shoulders and your legs back down to the original position as you inhale, but make sure your feet don’t touch the ground.

Repeat
 
Are exercise balls a regular part of your training? Tell us how by providing your experience below.

How to do Barbell Abs Rollout

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[youtube]http://www.youtube.com/watch?v=uBIo0oeMpaM[/youtube]

Get yourself ready for a complete abs experience with the barbell abs rollout. Many six pack abs strategies include this exercise as part of your training because of the high level of intensity it provides your abdominal muscles that helps stabilize your spine aside from getting you ripped abs. As you stretch out your arms, roll forward then back, you also work your shoulders and lats to increase strength.

In order to ensure that barbell abs rollout will work as intended, ensure that it is your abs that are doing most of the work and not your shoulders. Likewise, be careful not to let your hips sag or arch your lower back too high as you roll out the barbell. Once you keep these in mind, you can effectively target your core as you would like it to be.

When doing barbell abs rollout, choose a weight that has the maximum weight you can handle to add stress to the target muscles but without having to sacrifice form. Key to this exercise is to do it deliberately and with full concentration.

Watch this step by step video on barbell abs rollout so that you too, can include this in your six pack abs exercises correctly and safely.

Instructions

Preparation

  1. Choose a barbell with your desired weight and place it in front of you on the floor.
  2. Kneel down to the ground and bend forward until your hands are holding on to the bar, shoulder width apart and arms fully extended.

Execution

  1. Carefully roll your upper body forward and allow the barbell to roll forward as well. All that’s touching the floor at this point are your knees.
  2. Stop when both arms are still perpendicular to the ground and your upper body is still a few inches off the floor.

Return

Carefully pull yourself back using the bottom half of your body so as not to put added stress on your shoulders.

Repeat
 
Any experience with barbell ab rollouts? Share them with us and leave your comments below.