Description

The yoga ball table top sit-ups exercise is a variation of classic sit-ups that uses the yoga ball to stabilize your legs in a table top position. This exercise mainly targets the abdominal muscles, but also trains the hip flexors and improves overall core stability. The position of the ball keeps the focus on correct execution and posture.

Exercise

Yoga Ball Table Top Sit Ups

Type: Bilateral Rest: 120s Equipment: Ball

Tutorial

1

Lie flat on your back on an exercise mat.
2

Position the yoga ball on your lower legs so that your legs are at a 90-degree angle in the so-called table top position.
3

The knees are bent at a right angle and the shins are parallel to the floor.
4

Tighten your abdominal muscles, keep your lower back in contact with the mat and make sure that the ball remains stable under your legs.
5

Slowly lift your upper body off the mat by actively engaging your abdominal muscles. Roll your spine upwards until your shoulder blades leave the floor and grab the ball.
6

Your gaze should be directed slightly upwards at an angle and your neck should remain relaxed. Be careful not to pull on your head.
7

Slowly lower your upper body back onto the mat in a controlled manner without losing the tension in your abdominal muscles. Keep the ball above your head without putting it down.

Tip

Perform the sit-ups slowly and with controlled movements to train your muscles efficiently and protect your back. Breathe in when you lower yourself down and out when you straighten up. This supports the tension in the abdominal muscles. Keep the abdominal muscles tensed throughout the movement and avoid dropping the shoulders completely to maintain tension. Be careful not to let your lower back fall into a hollow back during the downward movement.

Muscle groups

Primary

Abs (lower)

Secondary

Tertiary

—

Equipment

Ball

Description

Yoga Ball Table Top Sit Ups

Tutorial

Muscle groups

Equipment

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