Why
Is This Exercise So Effective?
Using only a Swiss
Ball and two dumbells, you can achieve an extraordinary ab-tightening
contraction around the entire midsection musculature. This exercise
places a great stretch on the obliques along with great tension, forcing
quick abdominal development.
How
To Do It:
|
For
this exercise, you will need two dumbells and a Swiss Ball (I
will also tell you how to do the exercise on a regular flat bench
in the Tricks section below). A smaller-size ball is better for
this exercise though any ball will work.
Lay
on your back on the back with your knees bent and your feet fairly
wide apart - you'll need a good base of support for this exercise
so that you don't roll off to the side of the ball. Hold two equal-weight
dumbells at arms-length directly above you. Press them together
while doing this exercise (if they're separated, they'll move
around more, making the exercise less efficient). Start with fairly
light dumbells the first time you try this movement.
Now,
keeping your head facing directly up/forwards and your hips horizontal,
lower both of the dumbells slowly and under complete control down
to the left. Hold your breath and tighten up your midsection as
you come down to the fully-twisted position. Prepare to push hard
against the ground with your left foot to maintain your balance.
Your
left arm is going to bend to about 90 degrees at the elbow as
you lower the dumbells to the side while your right arm should
stay perfectly straight. Your upper body should stay in the same
position on the ball - no rolling to the opposite side to compensate
for the weight to the side. This torque is what makes the exercise
so valuable. Bending your lower arm is critical to keeping your
torso in the same position on the ball.
Since
you're using two separate dumbells, it's going to be a very different
stress on the entire abdominal area than anything you've experienced
before.
When
you're at the bottom, your upper left arm will be contacting the
surface of the ball (don't let it rest or lose tension at this
point!). Reverse the direction by simultaneous pulling with your
right side abs and pushing with your left side abs. The right
arm movement is similar to a rear delt lateral while the left
arm movement is similar to a dumbell press.
Remember
to keep the dumbells pressed together tightly! The opposing tension
in the abs really puts a lot of torque across the whole area.
Be very sure you're not just pushing with the bottom arm but also
pulling with the top arm.
Be
sure not to bounce out of the bottom and try to feel a stretch
in the right side as you start the change of direction.
If
you have any lower back pain issues, this exercise does put some
stress on the lower back. If you do try it, go very light and
take it very slowly.
|
 |
 |
Note the
bend in the left arm at the bottom |
|
 |
Common
Errors:
1.
Separating the dumbells
Keep them pressed
together throughout the movement. If they separate, they're harder to
control and it disperses the tension on the abs.
2.
Rolling around on the ball
For best results,
be sure to keep yourself as stationary as possible on the ball. If you
roll to the side, it takes some of the torque off the abs and it won't
hit the abs as strongly.
3.
Moving too quickly
This is NOT a ballistic
exercise - there should be no bouncing or fast movements involved. Lower
the dumbells slowly to the sides and change direction very deliberately
using muscle power, not bouncing.
Tricks:
1.
Changing the arc
You can bring the
dumbells down at various angles to the torso to change where the exercise
hits your abs. By bringing it down higher up beside your head, you'll
hit the upper areas of your obliques. By bringing it down towards your
hip, you'll hit the lower areas of your obliques. Just remember to always
keep your head looking straight up and set your feet wide apart for
the best base of support.
2.
How to use a flat bench instead
You can also do
this exercise on a flat bench instead of a ball, if you don't have access
to a ball or prefer a more solid surface to work on. Instead of lying
flat on the bench as you normally would for a bench press, you'll be
resting only your upper back on the end of the bench.
To get into this
position, sit on the very end of the bench. Now move your butt off the
bench and squat down in front of it. Lean back and place your upper
back on the bench end. Keep your hips down and set your feet fairly
wide apart.
This is the position
you should maintain while doing the exercise. The bench is a more solid
surface but it just as effective for the exercise. One major difference
is that there won't be any surface to contact the upper arm of the bottom
arm as you lower the weight down. Keep an eye on how far down you go
to the side. All the other techniques still apply.
3.
When using heavier weight...
- You can shift
your upper body somewhat to the other side of the ball. If you're
using a heavy weight, you'll need to do that in order to stay on the
ball. The increased resistance will make up for it.
- Be extra careful
the dumbells don't separate. It'll be much harder to control heavier
dumbells if they do.
- As you rotate
back up, exhale through pursed lips to keep stability in your abs
yet let air out so you don't pass out.
- Push VERY hard
with the same side leg as the weight is on. You'll need all the help
you can get.
