Great Core/Ab Exercise; Giveaway Winners
Tuesday June 28, 2011
Remember this core exercise I posted about towards the beginning of June - core/ab exercise. It is a stability ball pike with roll-out. I wrote this:
I really like this move & you have the plank in there too when you do the move. I think the guys form is a bit off. Maybe his hamstrings are tight. When I do this move, I have a flat starting position (like a plank). I pike up with less bend in the legs than this guy but not locked & then back down to the roll-outs & again more a plank type position. I am not sure I would call this the single best exercise (there are lots of great ones) BUT it is pretty darn good & incorporates some great core work. When I do this, I do feel it in my lower back so PROPER FORM!!!! I like to change up the core work a lot to keep these old abs/core guessing. Mix this in with your other core work!
Well, I have taken this one step further!!! Here is how it goes:
Do the above move for as many reps as you can - THEN:
1. Go into just a standard stability ball pike OR tuck (you can make this harder by starting the ball lower like near your shins or toes) but do the up or roll part in 4 counts.
2. Now release down or out in 4 counts to that plank position.
3. HOLD that plank position for 2 seconds
4. Repeat 1- 3 for as many reps as you can and rest.
5. Do again OR like me, I am on the move at all times so I do the move, do weights & back to the core work & keep going like that!
You can also take the roll-out part out if it is too advanced for you right now & just do the other part.
6. REALLY GET THE MIND/MUSCLE LINK! FEEL IT AS YOU PIKE UP OR TUCK & FEEL IT AS YOUR RELEASE DOWN & HOLD!
Let me know what you think! What variations do you want to share? I have more for another time but let's hear your move!
Finally - the NuNaturals Stevia winners:
1. Karen
2. KCLAnderson
3. Diane
4. Alison
Please email your MAILING address to jody@truth2beingfit.com. Congrats!
Remember this core exercise I posted about towards the beginning of June - core/ab exercise. It is a stability ball pike with roll-out. I wrote this:
I really like this move & you have the plank in there too when you do the move. I think the guys form is a bit off. Maybe his hamstrings are tight. When I do this move, I have a flat starting position (like a plank). I pike up with less bend in the legs than this guy but not locked & then back down to the roll-outs & again more a plank type position. I am not sure I would call this the single best exercise (there are lots of great ones) BUT it is pretty darn good & incorporates some great core work. When I do this, I do feel it in my lower back so PROPER FORM!!!! I like to change up the core work a lot to keep these old abs/core guessing. Mix this in with your other core work!
Well, I have taken this one step further!!! Here is how it goes:
Do the above move for as many reps as you can - THEN:
1. Go into just a standard stability ball pike OR tuck (you can make this harder by starting the ball lower like near your shins or toes) but do the up or roll part in 4 counts.
2. Now release down or out in 4 counts to that plank position.
3. HOLD that plank position for 2 seconds
4. Repeat 1- 3 for as many reps as you can and rest.
5. Do again OR like me, I am on the move at all times so I do the move, do weights & back to the core work & keep going like that!
You can also take the roll-out part out if it is too advanced for you right now & just do the other part.6. REALLY GET THE MIND/MUSCLE LINK! FEEL IT AS YOU PIKE UP OR TUCK & FEEL IT AS YOUR RELEASE DOWN & HOLD!
Let me know what you think! What variations do you want to share? I have more for another time but let's hear your move!
Finally - the NuNaturals Stevia winners:
1. Karen
2. KCLAnderson
3. Diane
4. Alison
Please email your MAILING address to jody@truth2beingfit.com. Congrats!
Posted by truth2beingfit at 6/27/2011 9:03 PM 
Categories: Tips, Giveaway, Core, Workouts, Exercise, Healthy Eating, Family
Tags: family birthdays stevia NuNaturals core workout abdominals stability ball roll out stability ball pike stability ball tuck proper form core
Categories: Tips, Giveaway, Core, Workouts, Exercise, Healthy Eating, Family
Tags: family birthdays stevia NuNaturals core workout abdominals stability ball roll out stability ball pike stability ball tuck proper form core
Wow, I thought regular floor planks were tough!
Reply to this
Wow that is an excellent move. I just got my ball a couple of weeks ago so I need to work up from easier moves but isn't it great that there are still new moves to be learned however long we have been keeping fit?
Reply to this
I do core work every day, but do not use a stability ball at this time. I have started using a lightly weighted vest for my bodyweight stuff and I definitely feel the difference!
Reply to this
I have wanted a weighted vest since I read about them years ago! What brand did you end up getting? I can think of so many things to do wearing one of those!
Reply to this
Woo hoo!!! I should go out and buy a lottery ticket today in case my luck continues
Reply to this
I keep trying to do these roll-outs with only one leg on the ball. So far, I think it provides more comedic relief than anything else, but laughing is good exercise, too!
Reply to this
I have one of these balls and I love it!
Reply to this
I have actually tried that one, but can't hold it for long. Thanks again for the win!
Reply to this