12
Jul

Exercise of the Day – The Ball Exchange

By Aaron Potts Posted in Abdominal Exercises, Core Training, Exercise, Exercise Ball Exercises, Exercise Database /
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P90X One on One
P90X One on One

This is one of my favorite abdominal exercises, and if you want to get the most "bang for your buck" out of the time that you spend working your abs, you should try this exercise out and see how effective it is!

Be sure to visit Fitness Generator to get access to almost 2,000 exercise graphics as well as instructions on using bodyweight, dumbbells, kettlebells, resistance bands, and more!

Ball Exchange
Ball Exchange

It is very similar to the V Sit-up, which is the exact same movement, only without the ball. The exercise ball adds 2 things to the movement that increase its effectiveness:

1) Neuromuscular Coordination. You simply can't do this exercise properly without coordinating a lot of different muscles all at the same time. See this post for more on the benefits of neuromuscular coordination.

2) Peak Contraction. It is very easy to start getting sloppy when doing these types of movements, especially when you start to get tired. However, by having to physically move the ball from your hands to your feet, and then back again on every repetition, you have no choice but to stay in that peak contracted position for one full second.

Between the use of both ends of the abdominal muscle wall, the increased neuromuscular coordination, and the added advantage of holding that peak contraction, this exercise is voted one of the best when it comes to making true progress in the abdominal area!

Click here to see a massive list of websites that teach people to exercise!

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4 Responses to “Exercise of the Day – The Ball Exchange”

  1. Angie Says: July 13th, 2007 at 9:57 am

    Thanks for this exercise! I was just looking for something new for one of my personal training clients!

  2. Aaron Potts Says: July 13th, 2007 at 10:14 am

    Angie,

    You are most welcome! I love this exercise because it is so effective, yet it doesn’t make you want to curse abdominal exercises as much as some of the other movements do! :)

  3. Sue Says: July 24th, 2007 at 3:26 pm

    This exercise looks really effective! Definitely going to try this one. :)

  4. Aaron Potts Says: July 24th, 2007 at 7:40 pm

    It’s one of my favorites! It’s not boring and monotonous like some ab exercises, but it is radically effective. Have fun with it! :)

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