Core Stabilization with the Ball

This is an Abs pattern from www.turnstep.com. (pattern 6668)

This site is the best. I use it often. I got these abs from Body Revival with Jay Blahnik. They are fabulous but very advanced. The whole routine may not be suitable for all levels. Jay does these abs without music so you are can go slow and not keep any beat.

Set One. Without the Ball. Lay flat on back on mat. Feet as far away from buttocks as you can but bring them in slightly in order to force belly buttom through the spine to floor every time you lift. Hands behind head, eyes looking at ceiling and chin stays lifted up.

Lift upper body off floor pressing belly button flat - hold for 3 to 5 seconds then lower down. I do 5 to 6 of these. Then for the more advanced student do another set of 5 to 6 with them extending their arms out over their head so their elbows are by their ears. Bring arms back behind head each time.

Set Two with Ball. Ball is underneath heels extended far from body. Feet just barely touch ball. Continually remind students "light feet". Do the same as above 5 to 6 reps with hands behind head. Then 5 to 6 reps with arms extended overhead.

Set Three and Four. Lift one foot off ball other foot lightly on ball. Same as above - 1 set hands behind head - next set hands extend over head. Set Four changes the foot that's on the ball. (You may need to have a slight rest in between each set.)

Set Five. Ball to floor. Still lying down. Both legs grip ball with wide stance. Bring ball in to the buttocks. Grip ball with legs and lift ball in air with legs. Legs are not straight they are gripping ball and bent like you are in an upside down squat. Now same as above. Hands behind head for a set of 5 to 6 - hands extend overhead for a set of 5 to 6.

Set Six. Sit on ball. Roll down ball until ball is in the middle of back. Same as above. Hands behind head lift up and hold for a set of 5 or 6. Then more advanced same with arms extended over head for a set. These abs are very effective - though advanced, you may need to ease in slowly. Try them and see what you think. Thanks to Jay Blahnik. Email me if you have any questions.



Added by JODY at 4:32 PM on Thursday, March 9, 2000 EST. Add to favorites (view favorites)
(Email: jody@prcity.com)
From: Paso Robles, California (USA)
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