SIDE PLANK ON THE BLACKROLL®
STARTING POSITION
Place your left forearm on the BLACKROLL® and come into a side plank position. Keep your shoulder above your elbow and your legs closed and extended. Make sure to form a straight line from your legs to your torso and not dropping your hip.
EXECUTION
Hold your whole body tight in one straight line and hold this position 3x for 30 seconds. Then switch sides.
MOUNTAIN CLIMBER ON BLACKROLL®
STARTING POSITION
Hold the BLACKROLL® each side with one hand and come into a plank position. Place the BLACKROLL® underneath your shoulders and plant your feet on your toes, hip-width apart. Make sure that your body forms a straight line and don't drop your hips.
EXECUTION
Move your right knee to your right elbow, keeping your whole body tight and in one straight line. Extend your right leg, plant it back on the floor and begin with your left leg. That's one rep. Do 10-15 reps.
CRUNCH ON THE BLACKROLL®
STARTING POSITION
Lie faceup with the tips of your shoulderblades on the BLACKROLL®. Plant your heels on the floor hip-width apart. Cross your hands in front of your chest and keep your head in a natural extension of the spine.
EXECUTION
Hyperextend your back as far as possible over the BLACKROLL®. Activate your abs and slowly roll up your core, without losing contact with the BLACKROLL®. Do 15 reps of this exercise.
REVERSE CRUNCH WITH THE BLACKROLL® VERSION 1
STARTING POSITION
Lie faceup and place the BLACKROLL® just above the pelvis underneath your back. Plant your heels hip-width apart with your feet flexed. Shoulders, head and arms rest on the floor.
EXECUTION
Draw both knees towards your chest, until you reach a 90° angle in both, your knees and your hip. Keep your abs tight and slowly lower your legs. Don't let your heels touch the floor. Draw the knees back up and repeat the exercise for 15 reps.
BICYCLE CRUNCH WITH THE LOOP BAND
STARTING POSITION
Place the BLACKROLL® LOOP BAND around your feet and lie on your back with your legs out straight. Place your hands behind your head.
EXECUTION
Raise your legs extended and your upper body up off the ground. Hold the tension in your abs and pull the left knee in as fas as you can toward your chest, keeping the right leg extended. Hold this position for 5s and slowly extend your left leg again, without lowering your right leg nor the upper body. Directly begin pulling in the right knee still holding the tension in your abbs.Keep alternating knee tucks up to 10 reps until you slowly lower your upper body and the legs back on the ground.
ROLLING CRUNCH WITH THE GYMBALL
STARTING POSITION
Start in a plank position with your feet on the BLACKROLL® GYMBALL and your hands underneath your shoulders. Your fingertips point to the front.
EXECUTION
Keep your whole body tensioned and in one straight line. Pull your knees and the GYMBALL towards your chest keeping your abs tight. Slowly return to starting position. Do 10-15 reps.
DIAGONAL CRUNCH WITH THE GYMBALL
STARTING POSITION
Lie with your back on the BLACKROLL® GYMBALL and plant your feet shoulderwidth apart on the ground. Place your hands behind your head, ellbows pointing outward.
EXECUTION
Activate your abs pulling your belly bottom toward the spine. Slowly curl up and rotate to the right, right elbow pointing downward and left elbow pointing upward. Hold the tension in your abs in this position for 5s and slowly release your abs and curl back down. Repeat this movement on the left. This is one rep. Do 10 reps.
V-PASS WITH THE GYMBALL
STARTING POSITION
Start lying faceup on the floor, holding the BLACKROLL® GYMBALL overhead with extended arms in both hands. Keep your legs together and extended on the floor. in deinen Händen.
EXECUTION
Activate your abs and lift your arms with the GYMBALL and your shoulders off the ground. In one motion, move your arms and your straight legs up, placing the GYMBALL between your feet. Squeeze the GYMBALL with your legs and lower your arms and legs back towards the floor. Without touching the ground lift them back up again, passing the GYMBALL back to your hands. That's one rep. Do 10 reps.
RUSSIAN TWIST WITH THE GYMBALL
STARTING POSITION
Lie with your shoulderblades on the BLACKROLL® GYMBALL, your hip is off the GYMBALL. Plant your feet shoulderwidth apart on the ground. Raise your arms straight up and clasp your hands together.
EXECUTION
Activate your abs and, keep your hip up and slowly rotate your torso with your arms to the right until your arms are roughly parallel to the floor. Pause, then rotate back up and to the left. That's one rep. Do 10-15 reps.
CRUNCH ON THE GYMBALL
STARTING POSITION
Lie with your back on the BLACKROLL® GYMBALL and plant your feet shoulderwidth apart on the ground. Cross your hands in front of your chest.
EXECUTION
Activate your abs pulling your belly bottom toward the spine. Slowly curl up until your shoulder blades are off the GYMBALL. Pause and hold the tension in your abs in this position for 5s and slowly release your abs and curl back down. Do 10-15 reps.
TRACK ROLLER WITH THE BLACKROLL®
STARTING POSITION
Start in a plank position with your feet on the BLACKROLL®. Place your hands underneath your shoulders.
EXECUTION
Keep your whole body tensioned and in one straight line. Do little steps on the BLACKROLL® rolling it in this manner towards your hands. Keep knees extended and push your buttocks up. Repeat the exercise for 8-10 reps.
SHORT PLANK WITH THE BLACKROLL®
STARTING POSITION
Start on all fours. Your knees are underneath your hips, your hands underneath your shoulders. Place your toes on the BLACKROLL®. Hold your head in a natural extension of the spine.
EXECUTION
Activate your abs and lift your knees off the floor. Hold this position 3x for 30-60 seconds.
ROWING-CRUNCH WITH THE BLACKROLL® VERSION 1
STARTING POSITION
Sit on the BLACKROLL® and support yourself on your hands slightly behind your trunk. Keep your back straight.
EXECUTION
Lift your legs off the ground and pull your knees towards your chest. Slowly extend your legs without touching the floor. Repeat this exercise for 10-15 reps.
REVERSE CRUNCH WITH THE BLACKROLL® VERSION 2
STARTING POSITION
Start lying faceup on the floor, clamping the BLACKROLL® with your feet. Your arms rest by your sides.
EXECUTION
Activate your abs and lift your straight legs off the ground. Draw them up as far as possible. Slowly lower the legs back down towards the floor without touching the floor and start the next rep. Do 10-15 reps of this exercise.
RUSSIAN CIRCLE WITH THE BLACKROLL®
STARTING POSITION
Sit on the floor with your back straight and plant your feet with bent knees. Hold the BLACKROLL® with both hands in front of your core.
EXECUTION
Activate your abs and lift the legs off the floor. Slightly lean back and pull your knees a little towards your chest. Pass the BLACKROLL® through under your legs into the other hand. Slowly curl up a bit with your core and pass the BLACKROLL® over your legs into the free hand. Repeat this exercise for 10-15 reps. Make sure to keep your abs tight and to avoid a hollow back.
ROWING CRUNCH WITH THE BLACKROLL® VERSION 2
STARTING POSITION
Sit upright on the floor and support yourself on your hands slightly behind your trunk. Clamp the BLACKROLL® between your feet.
EXECUTION
Slightly lean backwards, activate your abs and lift your legs off the ground. Pull your knees towards your chest. Slowly extend your legs without touching the floor. Repeat this exercise for 10-15 reps.
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