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| Seated Ball Twist - Start |
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| Seated Ball Twist - Finish |
Here are two exercises that compliment each other to give you a strong sexy mid-section. The seated ball twist develops the upper portion of your abdominal muscle, and also your obliques. The vertical knee raise develops the lower portion of you abdominal muscle and also strengthens your lower back. When you combine these two movements in one workout you really develop and strengthen your whole core.
The seated ball twist is a very good exercise for abdominal development and strength. Sit on the floor with a slight bend in your legs. Hold a therapeutic ball in front of you with your arms fully extended. Lean back slightly, pick your chest up high and pull your naval in. Now turn your shoulders to one side and touch the ball to the floor and then turn to the other side and do the same. A complete revolution counts as one repetition. Be sure you arms stay extended throughout this exercise. Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body.
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| Vertical Knee Raise - Start |
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| Vertical Knee Raise - Finish |
Vertical knee raises strengthens and develops your abdominal and lower back muscles. Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly press against the back rest. This is your start position. Exhale and slowly brings your legs towards your chest while slightly bending your knees. Lift your legs to a little higher than parallel to the floor and slowly return to your start position.
Do as many repetitions of the seated ball twist as you can and then immediately do as many of vertical knee raises as possible. Repeat this cycle 3 times for a serious burn in your mid-section.
