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How to Perform the
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| Performing the Hover (also known as Bridge) |
This exercise is
recommended
for maximum results of the Abdominal muscles; primarily the
Deep Core Transverse Abdominals.
Focus on working these muscles, add in a strength workout and some Cardio and you'll be well on your way to achieving Abdominal Weight loss and that flat stomach you want!
Focus on working these muscles, add in a strength workout and some Cardio and you'll be well on your way to achieving Abdominal Weight loss and that flat stomach you want!
The Hover from start to finish:
- Begin by lying on your stomach, arms out to the side
- Slide your elbows under your chest and place your hands either side of your face but on the ground in a 90 degree position.
- Bring the feet up and hold the body strong in a flat position.
- If you are finding this difficult you can place your knees on the floor and slowly work your way up by bringing one knee up until you are in the full flat position.
- Continue to hold this position by concentrating on keeping the body flat, strong and controlled.
- Hold the position for around 20 seconds to a minute.
Advancements:
This exercise is great as you can really make it more difficult with only slight movements.
With any of the advancements make sure you keep the body flat, if the lower back starts to cave in it is too difficult for you.
1. Raise one leg, bring it out to
the side on
a 45 Degree angle.
2. Raise one arm, bring it out to the side on a 45 Degree angle.
3. Raise one arm and one leg at the same time and bring them out to the side. Mix it up and swap arms.
2. Raise one arm, bring it out to the side on a 45 Degree angle.
3. Raise one arm and one leg at the same time and bring them out to the side. Mix it up and swap arms.
| Fitball Hover/Wheelbarrow |
Stepping it up to the next level on the Fitball...
Starting
Position:
- Begin by kneeling on a Yoga Mat and have a Fitball out in front of you.
- Place your elbows in the same 90 Degree position you did for the normal hover, but replace the ground the with the Fitball.
First Repetition:
- Holding the tummy tight and the back flat and strong.
- Keeping the knees on the floor rock the Ball forward so your body is almost 180 degrees flat, hold that spot for 2 seconds
- Contract the stomach and keeping the body flat, slowly come back to the start position.
Advancements:
Be sure to be very strong in the abs when doing any advancements on a fitball. The Fitball is designed to create instability.
If you ever feel your back caving in the exercise, it is simply too hard for you and you need to go down a level.
1. As you
roll out the ball to the hold position contract the abs and
come up off the knees and onto your toes. Hold 20-60 seconds.2. Raise one leg, bring it in to the air
3. Raise one arm, bring it in to the air
4. Extend the Elbows out and away from your body as far as possible, hold 2 seconds and bring them back in... Do 10-15 reps
The possibilites on a fitball are endless, use your imagination with this so long as your posture is protected you will create an amazing routine that is fun and gets GREAT Results!
Next Page: Bicycle Kicks
Return from Hover to Lunges with Extension
(Standing Calf Raise)
Return to Every Exercise
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Return from Hover to Lunges with Extension
(Standing Calf Raise)
Return to Every Exercise
Go to Home Page
