A few weeks ago we learned that there is no single exercise that will give you the notorious six pack abs. I used trickery by posting the picture of the model to attract you to the truth. Although deep down inside we would all like to develop abs like her many of us are not willing to put in the work and dedication it would take to do so. There is no easy six pack magic pill, sorry.
For those of us who have lives apart from the gym we explained how it's more important to strengthen the deep core muscles that stabilize and support the spine, rather than look to develop the superficial muscles. If you want a more detailed explanation as to why, you can click on the link to the Best Ab Exercise Ever Part 1.
If you have read Part 2 and watched the video and you think you are ready to add more challenging variations to the plank then this next video is for you. If you are currently able to hold the plank on the floor, using the feet and elbow variation, for a minute or more, with proper form, then you will be ready to progress.
Watch this video, where I (Ruth) will give you some plank variations that you can add to your workout routine using a stability ball.
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Hi there, welcome to iHomeFitness.com my name is Ruth and I am here with this weeks fit tip.
This fit tip is part 2 of "The Best Ab Exercise Ever" and I truly believe that. I don't believe, however that it is going to give you a six pack abs. If that is your goal right now, to get a six pack, you will need to do cardiovascular exercise, you will need a full body strengthening routine, not just an ab workout, and follow a healthy diet. So don't believe any of the advertising out there that make claims that one exercise is going to get rid of your belly fat.
I want to take this best ab exercise and start to give you progressions to make it a little bit harder to challenge you a bit more. Last week we went through the plank exercise on the floor, and I showed you some modification and different variations of that floor plank expression. Now we are going to use the ball.
Place your elbows on the ball. When you come up into the plank position you will bring your elbows and shoulders in line. You can choose, of course, to go on your knees with this one but I am going to show you what it looks like from on the toes. We want to start to challenge ourselves, hence why we are using the stability ball in the first place.
So as we get into the plank position make sure the elbows and shoulders in line. We can always make this harder by bringing the elbows forward and back. Now, when you are doing this expression make sure the elbows don't go too far back so that you are practically lying on the ball. You should be elevated enough to bring your chest off the ball.
You can also get your arm to go side to side, or you can try a rounded movement, where we call that Stirring the Pot. So there are a few variations using the ball. The ball is really neat because it is dynamic in that while it moves you will feel those core muscles start to shake.
Now you can hold that plank position and then move your legs. Here I go again back into the plank position on the ball. I am holding my abs nice and tight, pulling the belly button up towards the spine, and breathing. Never hold your breath. You can take one knee and tap the ball and bring it back to the start. You can also do side taps with your feet. It makes you a little bit less stable but you are challenging that core. The other thing too is you can lift the leg up and down.
So there are a lot of variations you can do on the ball. I hope you enjoyed this week's fit tip. If you have a ball at home I want to challenge you to try these exercises out and see how long you can hold it. Have a great week.