Dec 12, 2011

Posted by in Abs and Lower Back, Exercise Ball, Featured, New Move Monday | 2 Comments

New Move Monday: Knee to Chest Ab Roll & Pike

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I did these 2 exercises today with my aerobics class, so if you think I’m crazy, then they are too!! :)

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(Instruction below picture)

Grab large exercise ball. Place the ball where your quads are and put hands straight down on the floor, shoulder-width apart. Gaze stays straight down. (You can start with the ball more towards your knee to make it harder)

Draw the ball towards your chest by pulling your knees in. Extend the legs back behind you to starting position. Repeat.

CRAZY Advanced: Move to a “pike”. Roll the ball to the top of the feet as you really pike the booty into the air. You will really have to draw the inner abs up and tight to get this to work. Bring the body back to starting position, with control!! (You’ll probably want to flop back but do it with control!!)

REPS: 2-3 sets of 8-12 rolls.

You can pick either move and complete it, or do a combination of both!

I also like to do these in combination with push-ups off the ball, directly into these rolls and pikes!

  1. I would love to try this, but I know my husband would laugh at me. I am the biggest clutz. However, I still think I will be asking for an exercise ball for Christmas or b-day in January. :o) Thanks for sharing. You look great!

  2. I did these today in class too!!

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