For this workout you will need a medicine ball or medicine ball. The second one will be a little more convenient due to its smaller diameter.
In some exercises, the ball acts as a weight. In others, it serves as an unstable support, forcing you to strain all the muscles of the body in order to maintain balance.
How to do the workout
The complex consists of the following exercises:
- Crunches with a ball.
- Russian crunches with the ball hitting the floor.
- Passing the ball.
- “Climber” on the ball.
Set a timer and perform each exercise for 30 seconds, then rest for the remainder of the minute. Do all the movements in a row in this way, and then start over. Do three circuits, this will take 12 minutes.
If you only have a light ball, such as a soccer ball, you can do the workout with it. To increase the load, do not 30 seconds, but 40-45 and rest for the remaining 20-15 seconds.
How to do the exercises
1. Ball crunches
Lie on your back, hold the ball between your palms and stretch your arms above your head, lift your legs straight up.
Tighten your abs and press your lower back to the floor. Raise your arms straight with the medicine ball, lift your shoulder blades and shoulders off the floor and touch the ball to your toes. Return to starting position and repeat.
2. Russian crunches with the ball hitting the floor
Sit on the floor, pick up a medicine ball and hold it in front of your chest. Bend your knees and lift your feet off the floor. This is the starting position.
Turn your body to the side and throw the ball to the floor near your hip. Catch the rebounding projectile and repeat the same in the other direction. Alternate sides.
3. Passing the ball
Lie on the floor and straighten your arms with the ball behind your head. At the same time, lift your legs up and move your hands with the ball forward.
Squeeze the apparatus between your shins and lower your legs to the floor, and extend your arms above your head again. Then repeat everything in reverse order: raise your legs with the ball clasped, take the projectile in your hands and return to the starting position.
4. “Climber” on the ball
Stand in a prone position with your palms on the ball. Tighten your abs and buttocks, check that your lower back does not sag.
Take turns bending your knees and bringing them back.
Tell us in the comments which exercise you found the most difficult?
Keep training 🧐