What are the methods of using fitness balls to train abdominal muscles?

As the workplace now has higher and higher requirements for talents, many people with high diversification and good figures can often get ahead in the competition in the workplace. Therefore, many men with bloated figures now hope to build some perfect abdominal muscles through some targeted equipment exercises. In fact, fitness balls are such a good exercise equipment. So what are the methods of using fitness balls to exercise abdominal muscles?

1. Crunches

Main target muscles: Rectus abdominis

Partner muscles: External obliques, quadriceps

Key points of the movement: Lie on your back, support your head with your hands, place your calves on the Swiss ball, use your rectus abdominis to slowly lift your upper body off the ground, avoid inertia, and maintain control throughout the process.

Weight loss group: 30 times per group, 5 groups in total

Muscle-building group: 40 reps per group, 5 groups in total

Strength group: Chest weight, 20 times per group, 4 groups in total

2. Single-legged ingot-like pose

Main target muscles: Middle rectus abdominis, external obliques

Key points of the movement: Lie on your back with your waist on a Swiss ball, support your head with your hands on both sides, support yourself with one leg on the ground with the opposite foot on your knee, and stretch the rectus abdominis muscle as you slowly contract and fall, maintaining control throughout the process.

Weight loss group: 30 times per group, 8 groups in total

Muscle-building group: 40 reps per group, 5 groups in total

3 push-ups on the ball

Main target muscles: Pectoralis major

Partnering muscles: Deltoids, triceps, rectus abdominis

Action essentials: The action is the same as ordinary push-ups, but the difference is that your feet are placed on a Swiss ball, which disperses the force during the action to maintain balance and evenly exercise every position of the target muscles, especially the upper chest.

Weight loss group: 20 times per set with light weight, 6 sets in total

Muscle-building group: 6 sets of 15 reps with moderate weight

Strength group: 12 reps per set with weight on the back, 3 sets in total

4 Dumbbell wrist curl

Primary target muscles: Forearm flexors

Key points of the action: Sit down and place your forearms on a Swiss ball, hold the dumbbells and bend your wrists to exercise the forearm flexor muscles.

Weight loss group: 10 times per set with light weight, 6 sets in total

Muscle-building group: 8 reps per set with medium weight, 4 sets in total

Mentioned above are some key issues that need to be paid attention to when using fitness balls to exercise abdominal muscles. I hope that the majority of men who love beauty and want to lose weight can pay full attention to them. Of course, I would also like to emphasize that when exercising abdominal muscles with fitness balls, do not blindly choose the type of fitness balls. It is best to make a correct and detailed plan under the guidance of a fitness coach, so as to better achieve the purpose of exercising abdominal muscles.