Swiss ball workouts

This two exercise both target your lower abdominal muscles. The best way to do them is super set them. First set are 20 repetitions of jacknife immediately followed by 20 repetitions of ab rollouts. The ball jacknife is done by placing your ankles on the top of the exercise ball, your legs are extended and the chest facing the floor. Now extend your arms to push yourself from the floor. Now you are actually in a push up position, with your legs on the ball. This is your starting position. Now roll the ball by bending your knees and hips towards your torso, these contracts your lower abs, than extend your legs back again. Don't forget to breath out when rolling the ball towards your and breath in while extending your legs again. The second set of the super set is the ab rollout. Now lie on the floor with your chest facing down. Place both of your hands on the top of the exercise ball in front of you. Your arms and back are straight. To perform the exercise roll your arms on the top of the ball until your upper arms are pressed against the ball, here you will already feel your abdominals burning. Now after enjoying this burn for a moment pull yourself back up again.

Another pair of exercise, for your abs and core, you will do as a super set. Again you will do 20 repetitions for each exercise, which means 40 reps at once. To do ball table top lie on your knees and place your forearms on top of the exercise ball, which should be in front of you. Your forearms and upper arms should form a 90 degree angle; your back is straight through the whole exercise. To start raise your knees from the floor, by rolling forward on the ball until your legs are fully extended, after a short break return back. Immediately after doing 20 repetitions, lie in your shoulder blades on top of the Swiss ball. Your feet are on the floor and your knees bent in a 90 degree angle. Keep your back straight and extend your arms to the side so they forma a letter "T" with your body. This will help your balance. Roll of the ball slightly to one side and return back after a short pause. Alternate sides between each rep. Keep the back straight while doing this exercise. This exercise targets also your side abdominal muscles. Combining these two exercises you really give a good training to all of your abdominal and core muscles.