If you’re on a mission to get 8 pack abs, then it’s going to be essential that you’re taking the time to identify the best exercises that will help you achieve that flat, sleek midsection that you’re after.
Far too many people approach their ab workouts without a clear indication of what will bring them best results and simply hope for the best.
Avoid this at all costs.
Unless you’ve planned out your workouts with some careful precision, you simply will not move forward as you had hoped.
One particular 8 pack ab exercise that you should make sure is in your program plan is the prone ball roll-in.
This movement is perfect for hitting all the muscles in the abdominals, as well as for targeting the obliques as well.
As an additional bonus, you’ll also get great strength gains in the shoulder region as they work to stabilize your body.
Let’s give you a brief run-down of what this move is all about.
How To Perform The Prone Ball Roll-In
To perform the prone ball roll-in, you’re simply going to place the feet up on top of an exercise ball while in the prone position. From there, place the hands directly on the ground beneath you with the elbows extended. In this position your body should also be stretched flat out so that you’re horizontal like a table top, with your abs tight to maintain yourself.
Once comfortable in this position, then you’re simply going to begin to contract at the abdominals and bring the ball directly into the chest as far as you can go. Your upper body should remain motionless with the hands planted firmly on the floor at all times.
From there, pause briefly for a few seconds to make sure momentum isn’t helping you through the movement and then reverse directions to complete the rep.
Once in the full stretched out position once again, repeat for the next rep.
Advanced Variations
Once you’ve gotten the hang of the basic prone ball roll out, you can add in some advanced variations to take your progress up a notch.
One of the top advanced variations is to simply pull the ball into the side of the body instead of right into the middle.
This will really target the obliques to a much greater extent and since you are going to be slightly more off balance in this position, you’ll find that all the muscle fibers deep within the core are contracting much harder.
A second advanced variation to consider is simply lifting one leg off the ball and elevating it above you and then rolling in from there.
Note that this one takes extreme balance capabilities, so make sure you’re completely comfortable with the first variation first before moving on to this one.
So there you have everything you need to know about the prone ball roll in. if you want to see fast 8 pack ab success, make sure that this one is included in your workout routine.
