You’re looking to switch up your core workout. It’s possible that exercise ball sit-ups will be a better alternative to your typical sit-up reps, which can be difficult on your back. Sit-ups with an exercise ball are performed totally on an exercise ball, rather than resting flat on the floor, and they are designed to target your abdominal specifically. No need to be concerned; we’re here to guide you through this new workout so that you can determine whether it’s a good match for you and your fitness needs.
A. Sit-Ups At The Beginning Of The Workout.
1. Select An Exercise Ball In A Size That Is Appropriate For Your Height.
Maintain an erect position on your exercise ball and make sure that both of your feet are flat on the floor before continuing. If your knees are unable to comfortably bend at a 90-degree angle while you are sitting, this will prevent you from getting the most out of your exercise ball workout. For those looking to purchase an exercise ball, the following recommendations are made by industry experts:
- When choosing a ball for your workouts, choose one that is 55 cm (22 in) in diameter if your height is between 61 in (155 cm) and 67 in (170 cm).
- If your height falls between 68 in (173 cm) and 73 in (185 cm), opt for a 65 cm (26 in) ball rather than a larger one.
- If you’re at least 74 in (188 cm) tall, a 75 cm (30 in) ball should be sufficient for you.
2. Position Yourself On The Ball With Your Feet On The Ground.
Keep your feet flat on the floor and in line with your hips while you perform this movement. Then, with your knees bent at a 90-degree angle to the floor, repeat the process.
3. Lie Down So That Your Tailbone, Back, And Shoulders Are All In Contact With The Fitness Ball.
Try to keep the centre of your back aligned with the top of the ball, with your hips resting toward the front of the ball as much as possible.
4. With Your Arms Extended And Your Elbows Pointed Outward, Secure Both Hands Behind Your Head.
While pulling your elbows back, try to push both of your shoulder blades together as tightly as possible. Keep your lower back as straight as possible while doing this.
If it’s more comfortable for you, you can also cross your arms over your chest instead of crossing them over your chest.
5. Tighten Your Abs And Raise Your Body Until Your Upper Back Is No Longer On The Ball Of Your Foot.
Take a deep breath out and contract your abdominal muscles. Slowly lift your upper back off the ball, pointing your chin toward your chest the entire time. Lifting yourself up requires you to bring your torso closer to your thighs. After that, hold your position for a couple of seconds.
- When you begin the sit-up, try not to move your feet at all.
- In order to avoid injury, keep your tailbone and lower back in constant contact with the exercise ball.
6.Return To The Exercise Ball By Lowering Yourself Back Down Onto It.
Take a deep breath in and slowly lie back down onto the ball. Maintain rigidity in your feet while you walk, and keep your lower back and tailbone in constant contact with the exercise ball.
7. Begin With A Set Of 5 Reps And Gradually Increase The Number Of Reps You Perform.
As you continue to develop your core, progressively increase the number of reps you perform in a single set to 12-15.
In order to get a more rigorous workout, keep doing sit-ups until your core muscles become too exhausted to perform any more repetitions.
B. Variations.
1. Add a little more air to your exercise ball in order to provide yourself with an additional challenge.
Exercise ball routines are generally easier to complete when the fitness ball is deflated and has a little “give” to it. In order to increase the difficulty, inflate your ball all the way till it is stiff and hard. After then, you can continue with your workout as usual.
2. Bring Your Feet Closer Together For A More Difficult Balancing Challenge.
According to tradition, specialists recommend that you keep your feet hip-width apart during the workout since it makes it much simpler to maintain your balance as you perform your reps. Place your feet a little closer together to make it more difficult to maintain your balance as you complete each sit-up to change things up a bit.
3. For 60 seconds, perform as many repetitions as you possibly can.
Are you looking for a new challenge? If the default rep suggestion isn’t cutting it for you, consider switching to a time-based workout instead. Set a timer for one minute and do as many reps as you can in that period.