Ab Workouts: Balance Disk Situps

Balance Disk Situps: a Great Addition to your Ab Workouts!

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This ab exercise is basically a generic situp, except you're sitting on an softer surface (the balance disk) which will actually decrease the mobility of the hip flexors. This is a GOOD thing because now you've isolated your ab muscles! This exercise is also helpful for anyone with lower back pain or other lower back ailments that make situps uncomfortable.

Place the balance disk on the floor on a workout mat. Now, get into the proper situp position, placing the disk just behind your butt on the mat (you want the disk to make contact with your lower back during the movement). Keep your knees bent and your hands across your chest (avoid placing your hands on your headto avoid any sort of neck injury or discomfort).

Contract the abs to perform the situp, keeping all other body parts as static (motionless) as possible. This will ensure that you're doing the exercise correctly. You only need to sit up to the point of your elbows touching your knees. Any farther than this and you run the risk of lower back injury. Keep those abs tight throughout the movement! Slowly lower yourself back to the starting position and repeat!

If you're having trouble keeping your feet on the ground, wedge your feet under a surface that will hold the feet in position. This is important because we want to isolate the abs. No hip flexors here!

You can make the exercise more difficult if you reach your hands towards the ceiling during the exercise. In fact, you could even intensify this move by holding the "up" position for about 10 seconds. Talk about a burn!

Step 1: Put your balance disk in the middle of your exercise mat. Get into the situp position with the balance disk resting under your lower back. Keep your hands across your chest for starters.
Step 2: Contract the abs while keeping all other body parts motionless. Hold the situp position for a few seconds
Step 3: Return yourself to the mat slowly. Repeat!

Remember to be creative. Within reason, of course. Try the arms extended upwards, try having one leg extended and touch your toes. You never know what cool exercise you can come up with!

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