Easy abdomen exercises using a fitball.

The abdomen exercises using a fitball, work the transverse muscles (below the navel) and the rectus abdominis. Both of this muscles are located low, sustaining and strengthening the lower part of the spine and helping to stabilize the pelvis. Make them work and not only you'll have a flat stomach but also a stronger back.

Besides strengthening these muscles, the exercises will show you how to lift your torso without loosing balance in the spine. Try to keep the pelvis in a neutral position and don't raise your rump.

For people who are just beginning with this exercises, try 5-7 repetitions of each exercise, controlling the movement and breathing correctly.

Abs exercises

Preparation for the exercises.

This is a basic preparation for any abdominal exercises.

1) Put the fitball against the wall.

2) Lay down, with your feet over the ball and your knees flexed. Sustain a small pillow between your thighs.

3) Inspire slowly through your nose. When you expire, concentrate in how your abdominal muscles go down.

4) Count to four. Press the pillow between your thighs to contract the internal and most deep muscles.

Basic abdominals. From beginners to advanced.

1) Lay down, with your feet over the ball, flex your knees and maintain your legs together.

2) Place your hands in the bones of your hips to stabilize the pelvis.

3) Inspire slowly and open the knees without moving your feet and align your knees with your hips.

4) While you expire the air, join your legs and contract the abdomen in a way that your navel goes inward.

Abdominals sitting in the ball. From beginners to medium level.

1) Sit in the fitball with your feet separated and aligned to your hips.

2) Make an inclination to the back and move the ball to the front using the pelvis. Stretch your arms to the front and hold your balance.

3) When you notice that your lower abdominals contract, hold your position, count to five and sit again with a movement of your pelvis.

4) To raise the difficulty of this exercise, hold your position for more seconds or cross your arms over your chest.

Basic abdominals raising your torso. For beginners.

1) Lay down looking to the ceiling, place your ankles in the ball, the hips and knees must form an angle. Extend your arms in the floor.

2) Contract the abdomen and breath regularly.

3) To start, try to reach your chest with your chin without separating the head from the ground.

4) Raise your head and flex your torso, while you elevate the arms parallel to the floor. To lift your head you must use your abdominal muscles and not the hands.

5) Hold your position and count to four. Look to your thighs and not to the roof.

6) Return your head to place it in the floor and the arms must be there too.

Basic abdominals raising your torso. For medium level.

1) Lay down looking to the ceiling.

2) Grab the fitball below your knees and lift it from the ground.

3) Contract the abdomen and place your hands at both sides of your head.

4) Raise your shoulders slowly from the floor in direction to your knees.

5) Count to five and put the shoulders again in the floor like in the initial position.

Abdominals raising your torso. For advanced.

1) Lay down looking to the ceiling. Grab the fitball below your calves and raise them from the ground making an angle of 45°.

2) Contract the abdominal muscles and place your hands at both sides of the head.

3) Keep the position and lift your shoulders slowly from the floor, in direction to your knees.

4) Count to five and put down your shoulders, keeping your legs raised.

Enjoy these exercises using the fitball, tone and strengthen your abdomen, having fun. I hope to hear from you about results with them.

Tone your abdomen with less than 10 minutes a day.

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