Sit-ups and crunches may be an age-old go-to for abdominal strength, but let’s face it – they can be pretty monotonous. The good news is that there’s a way to put a fun spin on this classic staple of fitness routines: by adding a buddy and a ball! The concept of Buddy Ball Sit-ups will revolutionize your workouts, making them less boring and more challenging.
What you’ll need
All you need to spice up your core routine is a partner and a ball. For beginners, opting for a lightweight ball is advisable. But if you’re looking for additional challenge, feel free to grab a heavier one.
Finding the starting position
In order to begin, both you and your partner should sit on the floor facing each other, with your feet flat and knees bent. One person’s feet will be together while the other’s feet will be cradling the partner’s from the outside, as shown in the video. You’ll complete one set of ball sit-ups in each foot position.
The inside partner receives some support from the outside partner, whose feet help to hold them in place. As a result, the outside partner will experience a slightly more intense workout – an extra incentive to push each other harder!
How to perform Buddy Ball Sit-ups
- Start by lying on your backs, with arms extended overhead and one partner holding the ball.
- Engage your core by pressing your back into the floor or pulling your navel towards your spine. This will help maintain proper posture throughout the routine.
- Simultaneously sit up and pass the ball from one partner to the other in the middle, upright position.
- Both partners then lower themselves back down, now with the opposite person holding the ball above their head.
- As you sit up once more, the ball will again change hands in the middle.
Reps and sets
Aim for five sit-ups before switching foot positions. If you started with your feet on the inside, supported by your partner, now move your feet to the outside and offer support to your partner’s feet. Complete another five repetitions.
Buddy Ball Sit-ups offer an enjoyable and engaging way to work on your core abdominal muscles while motivating each other to keep going.
Making it a habit
Beginners can try starting with a set of 10 sit-ups once a week. If you are more advanced, aim for 10 sit-ups three times a week. For a truly powerful core workout, try doing two to three sets of these exercises, two to three days a week. Gradually increase the number of reps and sets as you progress, and soon you’ll find that your workouts are not only more enjoyable but also more effective in strengthening and toning your abdominal muscles.
Variations for added challenge
Once you’ve mastered the Buddy Ball Sit-up technique, feel free to get creative by mixing in some variations for even more excitement and challenge. Here are a few ideas to incorporate into your workout:
- Utilize a medicine ball for increased resistance
- Cross your opposite elbow to knee while exchanging the ball
- Lift one leg up at a time while sitting up
- Incorporate Russian twists by exchanging the ball side to side
The Buddy Ball advantage
Working out with a partner has been shown to improve commitment, accountability, and motivation in achieving fitness goals. Buddy Ball Sit-ups foster teamwork and add variety to your workout, making each session feel like a fun challenge to overcome together. So grab a friend, a ball, and get ready to reinvent your ab routine for the better!
