The ball workout for a flat stomach

In the depth lies the power that makes the middle nice and flat. With "belly legs butt exercises" on the exercise ball not only the top, externally visible abdominal muscle layers are required, but also trains the deep innermost areas of the middle. This ensures that the stomach is tightened from the inside, shaped and really nice flat.

Only if the innermost layers are in good shape, the overlying can look good, and the belly bulges in the lower area no longer forward. The exercises also stimulate the back muscles, providing extra posture that makes the abdomen look flatter.

The ball workout boosts energy consumption and creates at least 200 calories per workout. It also saves a lot of time, because studies show that the training time for abdominal workouts on the ball can be reduced by 15 to 20 percent. The shaky ground that forms the ball, the low-lying abdominal muscles are required and even conventional exercises such as crunches even more intense.

For the abdominal muscle training you need a gym ball (about 65 to 75 cm in diameter) and 25 to 30 minutes time. You should practice about three to four times a week, then you will see really good results after just two weeks.

PowerPush

Above all, trains the lower area of the lower abdominal muscles and the pelvic floor

Kneel in front of the ball and place your forearms on the ball. Position knees under hip joints, open hip-wide, keep back straight. Slightly tense the abdomen, pelvic floor and back and push them slightly upwards out of the shoulders until the shoulder area is also slightly tense. Hold the head in extension of the spine, look at the hands. Tense your abdomen and back, keep your back straight and put pressure on your forearms. Lift your knees off the floor with your abdominal force until the back is almost parallel to the floor (picture). Lower knees again, but do not take off. 12 to 15 repetitions.

Classic Crunch

Strengthens and shapes the straight abdominal muscles

Sit with your back to the ball on the floor. Ankles legs and keep your back straight, the head is the extension of the spine. Then lean your upper back against the ball and slowly tripple with your feet backwards until the lower back area lies on the ball. The upper back is no longer on the ball. Place your hands on the back of your head and let your elbows tilt to your sides. The feet should be about shoulder-wide open on the ground. Tighten the abdomen and the pelvic floor, slowly lift the head and shoulders as far as possible (picture). Lower upper body again, but not completely release the tension. The abdomen should be slightly tense throughout the exercise. Repeat the crunch 25 to 30 times.

Diagonal crunch

Exercises and shapes the lateral abdominal muscles

Sit upright on the floor, with your back to the ball. Ankle up and lean your back against the ball. Slowly roll onto the ball, moving your feet backwards until only the lower back area rests on the ball. Tense the stomach and pelvic floor so that the back stays straight. Hold the head in extension of the spine and cross the arms in front of the chest. Tense the abdomen and pelvic floor more and lift the upper body diagonally to the right, as far as possible (picture). Lower again to the center but keep the ground voltage. Then lift the upper body to the other side. 12 to 15 repetitions per page.

Beck lift

Strengthens the deep abdominal muscles and the back

Lie on your back, positioning the ball in front of your feet. Laying arms loosely next to the body, palms pointing to the floor. Relax your shoulders and neck and look up. Then place the lower legs on the ball and roll the ball to the body until just before the knees; the heels should have a firm contact with the ball. Tighten your back, buttocks and abdomen and slowly lift your hips while stretching your legs until only your shoulders and head are on the floor (picture). Lower the hip again, bend the legs again, but do not completely lower the pelvis. 12 to 15 repetitions.

Pelvic curl

Demands lower part of straight abdominal muscles, but also back.

Lay on your back. Laying arms loosely next to the body, palms pointing to the floor. Relax neck and shoulders. Angle legs and position the ball between them. Use your hands to pinch the ball between your feet, then lower your arms again. Slightly tense the abdomen and pelvic floor, then extend the legs upward at a 90-degree angle to the upper body and hold the ball (A).Tense the abdomen much more, especially at the lower part, raise the buttocks and back slowly and without momentum, keep legs straight and push the ball far over the head (B). Roll the spine slowly and in a controlled manner to the floor by reducing the lower abdominal tension, but do not put down your butt. 8 to 12 repetitions.

Side crunch

Tightens the lateral abdominal muscles, forms the waist

Lean your left side on the ball and place your left hand on your head; Look to the right foot. Extend left leg slowly; The foot is only on the outer edge on the ground. Place the right foot in front of the left knee for stabilization. Extend your right arm over the right hip, palm facing down. Tighten the lateral abdominal muscles more tightly and pull the upper body to the right side, pulling your left foot with your right hand (picture). Slowly lower upper body again. 12 to 15 repetitions per page.