Isometric Training with Fitball
CHALLENGE YOURSELF WITH THESE ISOMETRICS ON FITBALL.
With these 9 exercises you will tone your abdomen in a complete and transversal way with the help of the Swiss ball.
Isometric work and stability is undoubtedly one of the most complete and simple ways to do it from home safely, with very little risk of injury.
In today’s training we are going to focus on the abdominal ring or Core area. With the Fitball we will train abdominal stability based on isometric exercises, with and without movement, creating new stimuli in our abdomen, very different from conventional ones.
We will work rectus abdominis, transverse abdominis, internal and external obliques.
The way of working will be 4 complete series, and instead of doing the exercises with repetitions, we will do it with time intervals (Tábata). Depending on your level, it will be as follows:
- Started: 20 ”of exercise / 20” of rest.
- Medium: 30 ”of exercise / 15” of rest.
- Advanced: 40 ”of exercise / 10” of rest.
We will rest 1 min at the end of each complete series.
Always keep the neck aligned with the spine without forcing it into bad positions that can cause pain when working with a bad gesture.
To achieve a visible progression it is advisable to repeat the training routine twice a week.
It is advisable to stretch the abdominal part, lumbar area and iliopsoas at the end of the session.
Watch stretching videos on YouTube channel
Don’t get bogged down in conventional abs