Pause for two seconds at the top most position and back to the original position and stay for two seconds. Maintain a proper rhythmic motion. Now slowly roll the Swiss ball about 4-5 inches forward and backward, using your elbow.Note: Squeeze your glutes and abdominal muscles throughout the movement. Use your abdominal muscles to roll the Swiss ball using your elbows.Perform these hard core exercises with the help of a fitness trainer and make sure you do a proper warm-up. Make sure to use only abdominal muscles whenever you throw and catch the ball.Repeat the same for 15 times of four sets.Bring the ball next China auto parts bearings Suppliers to your left knee in a squatting position. Make sure ankles are parallel to the floor throughout the exercise.Repeat the same 15 times and switch to the other side and perform the same for 15 more repetitions.
Slowly pull the Swiss ball towards your arms while raising your hip upwards.Note: Perform four sets of 15 repetitions on each side.Continue to roll the ball for 30-45 seconds of four sets.Note: Brace your core.Oblique crunch with medicine ballLie on your back in a bent knee position, placing the medicine ball on your ankles. Adjust the weight and medicine ball according to your strength, and focus on keeping a proper form instead of doing more repetitions or using more weights.The writer is master trainer, Zen Sports and Fitness..Keep both your hands on the floor in a push-up position. Use your abdomen muscles for each and every repetition.Keep your hand behind your head, and lift your upper body about 30 degrees. Exhale while twisting towards left and right sides.Squeeze your abs and throw the ball laterally towards the wall.Medicine ball lateral throwsGrab a medicine ball and stand with your feet shoulder-width apart, legs next to the wall. Exhale though throwing movement.When the ball bounces back, hold with both hands and squat down to starting position.
Maintain a proper rhythmic movement. Keep your elbows about 45 degree angle.Squeeze the stomach and lift your ankle with a bent knee.Weighted jacket pikeWear a weighted jacket of 4-5 kg.Keep weighted plate on your back.Elbow roll on a Swiss ballPlace your elbow on a Swiss ball and keep your feet shoulder-width apart, as though you are in a regular plank. You can do these exercises thrice a week. Don't allow your abdomen to sag. Don't turn your lower body. Make sure your glutes and naval are squeezed throughout the movement.Repeat the same 15 times, four sets each side, as slow as possible.Slowly twist your upper body to the left side, till your elbow touches the floor and back to the starting position.Place both your feet about shoulder-width apart on the medium size Swiss ball.Now, slowly twist your upper body to the right, till your elbow touches the floor and back to the starting position.Note: Tuck your tummy in throughout the movement.
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