{"id":284,"date":"2011-10-27T01:15:03","date_gmt":"2011-10-26T15:15:03","guid":{"rendered":"http:\/\/www.katemartin.overhaulhealth.com\/?p=284"},"modified":"2011-10-27T01:15:03","modified_gmt":"2011-10-26T15:15:03","slug":"2-top-abdominal-exercises-using-the-ball","status":"publish","type":"post","link":"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/","title":{"rendered":"2 Top Abdominal Exercises &#8211; Using the ball"},"content":{"rendered":"<h5>1. Jackknife<\/h5>\n<p>Roll over ball until your shins are on ball. Hands are under shoulders, head in front of hands. Legs straight. Belly button pulled in.<\/p>\n<p>Keeping a neutral curve in spine, bend legs and bring ball in. Keep hips low. Return to start position and repeat moving slowly. Stop Immediately if you feel pain in your lower back.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-285\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/529910599.jpg\" alt=\"529910599\" width=\"193\" height=\"100\" \/><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-286\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/407696318.jpg\" alt=\"407696318\" width=\"193\" height=\"105\" \/><\/p>\n<h5>2. Forward Ball Roll<\/h5>\n<p>Start with a right angle at the hips and the sholders\/arm.<\/p>\n<p><strong>Keeping a neutral curve in the spine and stomach in<\/strong>, slowly move the ball forward as far as possible with good technique. Hold this position for 3-30 seconds and then move back to start position and repeat. Do not go far enough to feel it in your lower back. Stop immediately if you feel pain.<\/p>\n<p>For an extra challenge perform the same thing on your toes.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-287\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/835612858.jpg\" alt=\"835612858\" width=\"185\" height=\"128\" \/><\/p>\n<p><a href=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/228772503.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-288\" src=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/228772503.jpg\" alt=\"228772503\" width=\"185\" height=\"129\" \/><\/a><\/p>\n<p>Once you can perform each of the above exercises for a minute each then its time to make the exercise harder to keep getting results.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Get in touch with Kate:<\/strong><\/p>\n<ul>\n<li><a title=\"Contact Kate\" href=\"http:\/\/www.katemartinmentor.com\/fatloss\/contact-kate\/\">Click here for a free fat loss coaching call from Kate<\/a><\/li>\n<li><a title=\"Subscribe to Kate\u2019s Mailing List\" href=\"http:\/\/www.katemartinmentor.com\/fatloss\/subscribe\/\">Subscribe to Kate&#8217;s newsletter<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>1. Jackknife Roll over ball until your shins are on ball. Hands are under shoulders, head in front of hands. Legs straight. Belly button pulled in. Keeping a neutral curve in spine, bend legs and bring ball in. Keep hips low. Return to start position and repeat moving slowly. Stop Immediately if you feel pain [&hellip;]<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-284","post","type-post","status-publish","format-standard","hentry","category-exercise"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2 Top Abdominal Exercises - Using the ball - Kate Martin<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"2 Top Abdominal Exercises - Using the ball - Kate Martin\" \/>\n<meta property=\"og:description\" content=\"1. Jackknife Roll over ball until your shins are on ball. Hands are under shoulders, head in front of hands. Legs straight. Belly button pulled in. Keeping a neutral curve in spine, bend legs and bring ball in. Keep hips low. Return to start position and repeat moving slowly. Stop Immediately if you feel pain [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/\" \/>\n<meta property=\"og:site_name\" content=\"Kate Martin\" \/>\n<meta property=\"article:published_time\" content=\"2011-10-26T15:15:03+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/529910599.jpg\" \/>\n<meta name=\"author\" content=\"kate\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"kate\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/\",\"url\":\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/\",\"name\":\"2 Top Abdominal Exercises - Using the ball - Kate Martin\",\"isPartOf\":{\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/529910599.jpg\",\"datePublished\":\"2011-10-26T15:15:03+00:00\",\"dateModified\":\"2011-10-26T15:15:03+00:00\",\"author\":{\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/#\/schema\/person\/9876652c08cbc799ee0bb9efade8b43c\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/#primaryimage\",\"url\":\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/529910599.jpg\",\"contentUrl\":\"http:\/\/www.katemartin.overhaulhealth.com\/wp-content\/uploads\/2014\/05\/529910599.jpg\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.katemartinmentor.com\/fatloss\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"2 Top Abdominal Exercises &#8211; Using the ball\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/#website\",\"url\":\"https:\/\/www.katemartinmentor.com\/fatloss\/\",\"name\":\"Kate Martin\",\"description\":\"Transformation Mentor\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.katemartinmentor.com\/fatloss\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/#\/schema\/person\/9876652c08cbc799ee0bb9efade8b43c\",\"name\":\"kate\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.katemartinmentor.com\/fatloss\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/f25fe62385c54d0950b15ce9b5397a3a?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/f25fe62385c54d0950b15ce9b5397a3a?s=96&d=mm&r=g\",\"caption\":\"kate\"},\"url\":\"https:\/\/www.katemartinmentor.com\/fatloss\/author\/kate\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"2 Top Abdominal Exercises - Using the ball - Kate Martin","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.katemartinmentor.com\/fatloss\/2011\/10\/27\/2-top-abdominal-exercises-using-the-ball\/","og_locale":"en_US","og_type":"article","og_title":"2 Top Abdominal Exercises - Using the ball - Kate Martin","og_description":"1. 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