Top Bodyweight Ab Exercise Superset

The bodyweight ab ball rollout and ab ball jackknife are two great core exercises you can do as a superset (back-to-back without rest) to help burn more belly fat. These two exercises won't put your low back at risk for injury. At the same time, these exercises require that you have an adequate amount of low back muscle strength and stability.

Belly fat has been associated with contributing to such diseases as cancer. Belly fat causes other health problems too. Scientist have learned much more about fat cells (adipose tissue). Researchers from Washington University School of Medicine in St. Louis found that abdominal fat cells secrete inflammatory proteins that cause damage to blood vessels and other cells.

These inflammatory chemicals secreted by belly fat cells are implicated in the development of coronary artery disease and Metabolic Syndrome. That is why personal trainers and health professionals always measure body fat with a special emphasis placed on your belly fat.

Do the ab ball rollout this way:

Start

Finish

1. Start with the ball in front with your elbows on the ball.

2. Roll the ball out slowly and keep your abs braced (as if taking a punch to the gut). As you straighten your torso you will feel your abs stretch and extend. Return to the starting position.

Do the ab ball jackknife this way:

Start

Finish

1. Place both shins on the stability ball with both hands on the ground (arms straight). Keep hands a little wider than shoulder width. Keep your body in a straight line from head to feet.

2. Roll the ball toward your chest with your legs together. Bend your knees to your chest as far as you can. The movement should be controlled and steady throughout.

3. Roll the ball back to the starting position. That's 1 repetition.

The ab ball rollout and jackknife will also improve your balance. Include these exercises more in your workouts.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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