Abdominals/Obliques External Resistance

1. Sitting Diagonal Swing

 Starting Position- Sit upright on the stability ball with your feet flat on the ground, using a wide stance. Hold a Convertaball in front of body with one hand.

 Movement Description- Bring the ball up to shoulder level. Using a forceful action, swing the ball diagonally across the body, rotating the torso. Complete the movement by swinging the ball diagonally back to the starting position.

  2. Sitting Side Swings

 Starting Position- Sit upright on the stability ball with your feet flat on the ground, using a wide stance. Hold a Convertaball in front of body using two hands.

 Movement Description- Swing the ball from side to side at chest level by rotating your torso.

 3. Giant Overhead Swings

 Starting Position- Sit upright on the stability ball with your feet flat on the ground, using a wide stance. Hold a Convertaball in front of body.

 Movement Description- Swing the ball over the head using a large circular motion.

 4. Sitting Figure 8’s

 Starting Position- Sit upright on the stability ball with your feet flat on the ground, using a wide stance. Hold a Convertaball in front of body.

Movement Description- Using one hand swing the ball in front of the body using a large “figure 8” pattern.

 Variations-             a. Swing the ball using two hands

 5. Supine Rotations

 Starting Position- Lie down with the stability ball centered at the lower back, feet should be placed flat on the ground. With two hands, hold a dumbbell out over the chest, keeping the elbows locked.

 Movement Description- Twist from side to side lowering the dumbbell to chest level. To get the dumbbell down to chest level, you will have to roll onto the shoulder the side you are twisting.

Variations-           a. Use a rubber cord

                                b. Use a cable/pulley system

                                c. Use one arm

 6. Dumbbell Crunches (Straight & Diagonal)

 Starting Position- Lie down with the stability ball centered at the lower back, feet should be placed flat on the ground. With two hands, hold the dumbbell behind the head.

 Movement Description- (Straight) Bring the torso up to a 45 degree angle by contracting the abdominals and hip flexors. Lower back to the starting position.

                                                      (Diagonal) Bring the torso up to a 45 degree angle and twist to on side by contracting the abdominals, obliques, and hip flexors.