Inverted Exercise Ball Leg Pull Ins - Abs Exercise Guide with
Muscles Targeted: The inverted exercise ball leg pull ins
is one of the more difficult abdominal exercises that targets the
entire abdominal area. At the same time, you work also strengthen
your arms and legs.
Exercise Instructions: Using an exercise
ball, get into a pushup position and place your feet on top
of the exercise ball. Slowly raise your butt up in the air
and crunch your abdominals in tightly while flexing your midsection
at the top of the movement. Slowly lower your body down to
the starting position and repeat.
Why This Exercise is Important: When you have been doing
the same abdominal exercises over and over, your body will begin
to adapt and the effects lessen over time. While beginners should
start with abdominal floor exercises, they should also avoid following
the same ab routine all the time. If you want to kick up your abdominal
workouts another notch, you need to challenge your body and graduate
to more difficult exercises. The inverted exercise ball leg pull
ins is for the intermediate to advanced person. It is important
because aside from toning and tightening your midsection, it will
also help you develop overall balance. It strengthens your arms
and legs, and gives you a little cardio exercise as you pull your
legs in and out. With just one AB exercise, you work several different
muscle groups of your body which is the main reason this is the
perfect exercise to add to your abdominal workout.
Things To Avoid: Before starting any exercise, consult with
your doctor first. If you are new to working out, do not dive into
inverted exercise ball leg pull ins. Strengthen your arms and legs
first before attempting to do this. When doing it for the first
time, ask your trainer or a friend to spot you to prevent injury.
Choose a solid surface on which to do the inverted exercise ball
leg pull ins. Make sure that the floor is not inclined as you might
be unable to control the exercise ball. While its not totally impossible
to do this exercise outdoors, it would be a lot better to do it
indoors where the floor is even and suited for it. Avoid any type
of slippery surface when doing this exercise in order to completely
control the ball so you can avoid injury.
Place your palms firmly on the floor and aligned to your shoulder.
They should not be too close nor too far apart so that you can maintain
your balance. Your legs should be just over the hump at the top
of the ball so that when you pull it in, the exercise ball does
not slide out. Do not use momentum to propel yourself as you can
injure yourself if you go over the ball. Make sure that your butt
does not go up too far that it aligns itself with your back. Pace
yourself and do not go too fast when pulling the ball in. Maintain
control of the ball by drawing power from your core and not your
arms or legs. Tighten your abs as you perform each repetition.
Reps and Sets: Start by doing 8-10 reps for 2-3 sets. As
you master the inverted exercise ball leg pull ins, increase your
reps to 20-25 for 3-5 sets. Do this exercise 2-3 times a week for
maximum results and always focus on the quality of each rep versus
Other Exercises To Use: You can add the inverted exercise
ball leg pull ins to abdominal crunches and decline abdominal crunches
to target your upper and lower abdominals. Do some oblique crunches
which are great for tightening up your love handles. View our extensive
database of exercise
guides for a comprehensive list of exercises that target the