How to Do Sit-Ups on the Exercise Ball

Video Transcript

"Hi, I'm Dave Dubail with Dubail Fitness Institute in Miami, Florida. In this clip we're going to show you how to do sit ups on an exercise ball. An exercise ball can be bought at any sporting good store; okay. They sell them everywhere and they sell them in different sizes. They come deflated and you just have to pump it up and follow the instructions and it will be good to go. Okay. The exercise ball really started out as a rehab, rehab exercise with physical therapist who started doing a lot of exercises on it and since then it's become a steady, steady part of the fitness facility and fitness gyms. The first thing you want to do is sit on it, get stable so you're not going to fall off and then you just walk your feet forward; roll your hips forward. So you're going to keep your hips low. One of the big reasons we like to do this here is 'cause it really opens up the, the abdominals more than a traditional of that abs sit up would do. So you keep your hips low; you open up your hips wide; your chest wide; so your abs are really stretching more than a full range crunch or sit up would do and then come up, exhale; you're going to squeeze the top out. Yeah, and I'd like to get a really good stretch on this 'cause it's just works it in a, more than a full range; so it's great and it's great, great for the back too. And that's one of the reasons it's become so popular because of the safety for the back and it takes a lot of pressure off and it really stretches out the abs. Traditionally you're going to want to do anywhere from three, three sets to twenty and if you build up to even more; three sets of thirty and I won't do anymore three sets of fifty reps. You want to make sure that you exhale and squeeze the abs. So open it up; exhale; pull the hips; squeeze the abs. Once again, this is Dave Dubail. Thanks for watching."