Amazing Arms
Makes your arms stronger - and better looking.
Exercises:
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Sit On Ball
Sit on the exercise ball with your feet placed on the floor. Sit tall, make yourself as tall as possible. Relax your shoulders, lower and drag pull them back slightly as you push your chest forward. Sit on the ball and tighten the abdominal muscles by pulling your belly button in towards the spine, as if to parry a boxing bang. You activate the abdominal muscles automatically when you sit on the ball, to keep the balance.
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Ball Pike Plank
Place yourself in plank position with your thighs or feet on a training ball. Pull your navel towards your spine and tighten the "corset" (abdominal muscles you use when you cough for example). So, the starting position is a regular plank with feet or thighs placed on the ball. Now, make a pike with your butt and exhale forcefully while tightening the abdominal muscles even more - so that the butt moves 6-12 inches in the direction of the roof. Use the abs power as you exhale so that the butt goes up, thinking that someone lifts up the tail at the same time. Pull your belly button toward the spine even more to get the power of the abdominal muscles in sync with the powerful exhalation. Return to starting position (the plank) as breathing in, while keeping abs tight (be careful not to go too deep with the stomach, that can cause back pain).
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Ball Plank
Place your elbows on the ball, tightening the abdominal muscles and find the balance - pull your belly button in towards your spine and tighten your abs for support. Breathe deep breaths in this plank position and tighten your abdominal muscles a bit more at each exhalation. Keep core and hips active (it is common to "drop" the hips, so suck your belly button in to avoid "hanging bridge position" (you recognize this technique error by a strange feeling in your lower back).
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Amazing Arms is 1 of 33 workout routines in Poworkout Ball & Band.
