Expert Advice submitted by:

Body and Mind Ladies Only Fitness Centre

WITH summer fast approaching now is the time to concentrate on getting a flat tummy.

One of the best ways of doing this is by using a Swiss ball – a large inflatable ball which is sometimes called a stability ball. 

Using a Swiss ball immediately increases the intensity of any exercise because it requires you to make a considerable effort in stabilising yourself on the ball. This works your stabilising muscles, core muscles, and just makes each exercise that much harder.

Here are two great ab exercises to get you started.

Swiss ball crunch

This is a basic crunch, but the Swiss ball makes it so much more effective.
You begin with the Swiss ball beneath your lower back. Centre your gaze on the ceiling to help you keep a straight neck and put both hands lightly at the sides of your head.

Lie back until your back is straight and then curl upwards, crunching your abs and making sure your lower back is firmly on the ball. Exhale while going up.
Don't go up all the way, but find that sweet spot where your abs are hardest and stop there. Hold for a second and then go back down. Repeat.

Swiss ball jack-knife knee tuck

The Swiss ball jack-knife is a powerful lower ab exercise and core workout.

Begin the exercise in a sort of push-up position with the soles and shins of your feet on the Swiss ball. Make sure to keep your back and neck straight.

The movement is to slowly roll the Swiss ball towards your upper body with the soles of your feet while bending your knees toward your chest. This causes your ab muscles to strain.

Roll the ball back slowly to the starting position and continue doing the exercise for as many reps as you can.

For more information about exercises you can do with a Swiss ball, please contact Bodyandmindladiesgym@manx.net or click here.