This week we are focusing on our core. In my cardio kickboxing classes this exercise
typically comes at the end of the workout and it is a bit infamous. My students hate it because it’s so
surprising hard and yet they love the strengthening and toning they get from
it. Read on, so that you too can conquer
the ‘Ab Roller’!
Ab Roller
Note: You will need a weighted ball for this exercise.
Begin with your hands on the ball and your knees spread
slightly apart. This next step is key to
get the most out of this exercise: bring your booty down to make one line
between your shoulders and your knee; this will make sure that you use your
core muscles throughout the exercise rather than just using your booty
weight. Keep your belly pulled in toward
your spine, chest open, shoulders relaxed, and head up.
From this position, slowly roll the ball out in front of you
(keeping your booty down). Reach the
ball out in front of you as far as you can while still staying off the
ground. Hold for 2 seconds. Now, inhale, reach, then exhale, flexing your
legs and core to inch the ball back in toward you. If you are doing this correctly, it should
take at least 5-10 “reps” of the flexing/inching the ball in to get the ball
back to the starting point. Remember,
try to keep your booty down as much as possible! It will be hard, but well worth it. Try to do at least 10 repetitions, 2 -3 times.
Note: For the full benefits of exercise you need both
cardiovascular and strength training; this exercise qualifies as strength
training so make sure to add in some cardio to get your heart rate up.
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