Awesome Abs on the Ball

Melissa Walker
Year Released: 2002

Categories: Abs/Core , Balance/Medicine/Mini/Stability Ball


Awesome Abs on the Ball
Part of Spri 6-pack of Ball Videos
Melissa Walker
Approximately: 25 minutes

I enjoyed this tape. There is NO background music what-so-ever. Just Melissa talking, giving form pointers, encouragement, reminders to breathe, etc.

Melissa bills it as challenging and says to learn a little at a time or do the whole thing. Promises to give AWESOME ABS.

First set of sit ups is the warm up. She begins with the ball overhead, but not quite touching the ground. Comes to a full sitting position keeping back straight and emphasizing to reach with the ball. She does between 10 to 12 reps. (not exactly sure)

She does the same sequence again, but alternates lifting her legs as she is coming up.

Then it's onto the obliques. Places the ball with her legs on it. States that closer to you and the knees is easier and since there's a few sets, we begin easier. Lock the left shoulder on the ground, take the right shoulder to the opposite knee and ball. Does a set of these and then extends the right arm at an angle and does a set like that. Switches to the other side.

The next set, she places the ball (still under her knees) further away to make it more difficult, with balance entering the equation. Does the same oblique sequence as above. However, when she gets to the right side, she forgets to do the original obliques with the folded arm, goes straight into the extended arm obliques. I do the extra set! Don't want to be lopsided.

Next is bridge work. Very difficult for me. Puts the ball under the feet, locks the back down (stabilizing) and pulls the ball in with her feet. She then lifts the right leg and left and then right and left. Then turns her knees out and brings the ball in again with her feet (all the while holding the bridge position -- OUCH!)

Onto the ball overhead with another set of situps like in the warm up, then lifts just the right leg for 6 and then the left leg for 6 (during the sit up).

Ball goes between the knees for the next exercise. (or for the easier version, between the calves) and does reverse curls, reminding to contract the abs as you pull in. Reminds to breathe. This is about the 12 minute mark. She begins doing V-sit ups. Does some sets with ball over head.

At this point she says you need to have strong abs to do this and if you can only do 2, that's ok, you'll get stronger. I need to hear that! Again, emphasizes the importance of breathing. Does v-sit ups with the ball in the legs.

Then more V-sit ups switching the ball from the hands to the feet while up in the v. Yeah right? ;-)

Next exercise is The Ball overhead and she brings it up and scissors the leg. So, she taps the right leg, and then the left. Then down and back up again to tap, tap, down.

At this point, I'm tired.....

Then moves to the top of the ball. To sit on the ball and do regular sit ups.

Then lies back with hands extended straight over the ball in either the "fist position" or "praying" position (and says she "prays" she'll make it through this set).... and does more sit ups. YIKES.

Next is side over the ball obliques. Two different leg positions. First is easier, then more difficult. Switches and does the other side.

Then she does Roll Ins and V-Ups (on the ball). She says, "If you're not ready for this: JUST WATCH!".. ahhhhhhh music to my ears. Tee-hee..... The ball goes under the shin & feet and bending the knees, roll the ball in towards you. (arms on the ground in front of you). This one is bearable, but then.....

The LAST exercise is the v-up. The feet are on the ball and instead of bending the knees, one just stays in an inverted V. Says if it's too hard to start shallow. I prefer to watch! ;-)

I really like this ab tape. But, I enjoy working on the big ball. Gives some nice exercises and the 25 minutes really does seem to go quickly. The only two bad points for me .... the fact that she forgot the one set of obliques (not a big deal) and the other was the amount of times she was adjusting her top. I usually don't notice this type of thing, but she seemed to need to adjust it quite frequently. :-(

Instructor Comments:
I enjoyed Melissa. Spoke well, encouraging and good reminders to breathe.

Cleda

04/10/2002