First of all, we must understand that our abdominal muscles are not a whole piece. Simply using one action and repeatedly stimulating the abdomen can't achieve the effect of practicing the whole abdomen. Moreover, its own weight alone can not play a very good role. So using fitness balls as training equipment, we can meet the above two requirements.
Beginners should not rush for success, because muscle stimulation is a gradual process. At first, we can complete the following actions by hand, without using fitness balls. When your abdominal strength improves, add medicine balls. This won't happen, it will hurt the abdominal muscles at first.
Before starting formal exercise, you can jog for ten minutes, then stretch your body, and finally focus on your abdomen and do some back bending exercises to activate our abdominal muscles. This will enable you to enter the training state faster and reduce the possibility of injury after our physical activities begin.
Action 1: Turn around and practice.
The first action is to stand and do it with the help of a fitness ball. Stand with your feet open first, and then grab the handle of the medicine ball with both hands. It doesn't matter if your medicine ball doesn't have a handle, just hold it firmly with both hands. Then straighten your arm so that it is perpendicular to your body. Then rotate to your sides. After the upper body rotates 90 degrees, pause and slowly turn to the other side. During the whole process, don't move or bend your feet, and concentrate on the movement of your abdomen.
Action 2: Sit-ups
In addition to the medicine ball, this movement also needs the help of the cushion. Sit on the mat first, and then land on your feet smoothly. Then hold the medicine ball high above your head. Lie down, don't put down your arm, and then get up. During the whole process, the position of the medicine ball is in a straight line with your abdomen. Don't put it behind your head or in front of you.
Action 3: Russian distortion
This action will help you exercise the abdominal oblique muscles, just like the first action, but this action needs to be done sitting. Sit in the same position as the last movement, then hold the fitness ball and touch the floors on both sides. Get up above your knees, draw a circle in the air, and then touch the floor on the other side. To make the movement more difficult, you can keep your feet off the ground.
Action 4: Two-way belly roll
This time, you should lie down completely and keep your arms straight so that the medicine ball is behind your head. Keep your knees bent and land on the ground with the soles of your feet. Then raise your knees to the chest position and take the fitness ball to your feet at the same time. You should put your hands around your knees and contract like a ball. Then stretch back, let the ball and foot touch the ground, and then repeat the above actions. If you want to increase the challenge, you can always put your legs in the air.
Medicine balls can help me practice many parts, so we can prepare one at home so that we can do some training at ordinary times. Although the weight of the medicine ball is very small, after the exercise, we still have to do stretching exercise.