Exercise 5 Ab 4 Count

This exercise is much like the Jackknife, the only difference being, after reaching the heels to tail position, you lower yourself slightly and stop, repeat, then return to the starting position. This exercise helps to facilitate the coordination of the abdominal muscles with the lower body. 1. Start in the hips-on-ball position 2. Roll forward so your knees are centered on the ball 3. Roll the ball with your knees toward your torso 4. Your knees are still resting atop the ball 5. As if going...

Exercise 16 Inch Worm Drag

This is a very advanced exercise which strengthens the stomach muscles considerably, and coordinates strength between the upper and lower body. The relationship to sport is applied when a football running back has his leg held by a defender, and is pulling forward to get away. Only do this exercise on a floor in which the Swiss ball can be dragged without rolling. Do not start this exercise until you have mastered the wheelbarrow walk. 1. Start out in the feet on ball push-up position 2. Walk...