BOSU Ballast Ball Sit-ups with Twist for Abs Obliques Core

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You can use the BOSU Ballast Ball to perform Sit-ups with twist for your obliques, abs and hip flexors.
Position yourself on the floor, have your feet anchored under a heavy object or have your training partner or personal trainer hold your feet down.
Have your legs positioned in an angle which is 90 degrees or less. Try to have your feet as close to your butt as possible so you dont cheat and use your hamstrings to pull your body up initially.
Hold the Ballast ball on your stomach and sit up to around a 45 degree angle. Make sure you do not sit up the full 90 degrees at it will take away all emphasis from your abdominals and core.
As your torso reaches 45 degrees extend your arms with the ball and rotate for the desired number of times and return to the floor. Return upper body to the floor making sure your lower back does not arch at any point of the motion.
You can experiment with different rotation speeds as the different types of shifts in the ballast material in the ball will change the demands placed on your internal and external oblique muscles.
Shifting the ballast material inside the ball by sliding it is much easier than tossing the material from side to side which requires more force and core strength.
Sit ups are not for everyone. If you have back problems and/or tight hip flexors you are better off performing regular crunches. As with every exercise, if it hurts in a bad way, stop and find an exercise which is better for your body type.

More about the Best Exercise Balls:

http://askthetrainer.com/best-exercise-ball.html


Purchase the Ballast ball here: http://www.amazon.com/gp/product/B000UO92DW?ie=UTF8&tag=httphealcom-20&am...

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