{"id":1002,"date":"2020-07-02T06:12:08","date_gmt":"2020-07-02T06:12:08","guid":{"rendered":"http:\/\/coachjohanncscs.com\/?p=1002"},"modified":"2022-10-10T16:30:51","modified_gmt":"2022-10-10T16:30:51","slug":"swiss-ball-ab-workout-for-women-who-sit-at-a-desk","status":"publish","type":"post","link":"https:\/\/coachjohanncscs.com\/strength-training\/swiss-ball-ab-workout-for-women-who-sit-at-a-desk\/","title":{"rendered":"Swiss Ball Ab Workout for Women Who Sit at a Desk"},"content":{"rendered":"<h2 style=\"text-align: center;\">One Swiss Ball Ab Workout for Women Who Sit at a Desk<\/h2>\n<p>As you settle in for another work day, an uneasy feeling comes over you as your hip flexors fire off a salvo of pain upward.<\/p>\n<p>This desk, this chair, this posture &#8211; you again sense that by the end of the day, your legs will become sessile extensions of the desk monster.<\/p>\n<p><script async=\"\" src=\"https:\/\/www.googletagmanager.com\/gtag\/js?id=UA-115900822-1\"><\/script><br \/>\n<script><br \/>\n  window.dataLayer = window.dataLayer || [];<br \/>\n  function gtag(){dataLayer.push(arguments);}<br \/>\n  gtag('js', new Date());<\/p>\n<p>  gtag('config', 'UA-115900822-1');<br \/>\n<\/script><\/p>\n<p>In fact&#8230;<\/p>\n<p>Another 7 and half hours later and you will NEED to separate from your desk before it envelopes your body whole, gobbling you from the ground up like a mouse trapped inside a terrarium.<\/p>\n<p>You NEED to move around about the free world.<\/p>\n<blockquote><p><em>If this is a daily experience for you, then you&#8217;re a lot like in this way to my first ever client, Katie.<\/em><\/p><\/blockquote>\n<h3>I will never forget the effort and determination of my first professional client.<\/h3>\n<p><a href=\"https:\/\/coachjohanncscs.com\/subtle-ways-your-diet-habits-stop-health-living\/\">Katie was an indelible personality, a leader inside and outside the gym, and a neck breaking cutie.<\/a><\/p>\n<p>Platinum blonde with a Georgian accent, she was all charm and disarming wit &#8211; a 5 foot standout among her Californian peers. She was a dynamic persona attached to a dynamic ponytail, which flopped wildly when she ran her standard 3 miles a day.<\/p>\n<p>Katie helped me develop a full scope of workouts for women in our time together.<\/p>\n<p>She was always game.<\/p>\n<p>And I was always curious.<\/p>\n<p>She worked innocently at a desk, closing corporate sales deals, but always found her way to freedom &#8211; her 3 mile runs and training sessions.<\/p>\n<blockquote><p>It was her release.<\/p><\/blockquote>\n<p>I learned how determined a young woman she was &#8211; I also learned how creative we could get with each other in helping Katie reach her goals.<\/p>\n<h3 style=\"text-align: center;\">As Powerful as Katie was at Work, she Always Complained about her Midsection and Core<\/h3>\n<p>It was &#8211; she protested often &#8211; too flabby, too weak. Perhaps it was a chink her armor. Maybe she shared the deprecation many women do about your core.<\/p>\n<p>I dunno.<\/p>\n<p>I know that Katie, was an unstoppable force.<\/p>\n<h2 style=\"text-align: center;\">A Swiss Ball Ab Workout For Women like Katie MUST be Elite<\/h2>\n<p>Forget it.<\/p>\n<p><strong>Forget the quotidian crunches and sets of 10 &#8211; they get you no where.<\/strong><\/p>\n<p><strong>Forget the 3 minute planks unless you&#8217;re planning hanging toe-to-bar afterward.<\/strong><\/p>\n<p>You know that this Swiss Ball ab workout must include process and discipline.<\/p>\n<h3 style=\"text-align: center;\">It&#8217;s like a Martial Art!<\/h3>\n<p>My sensi, Lopez, taught me how to balance myself on a Swiss Ball in angles that defied Newton.<\/p>\n<p>I felt like a palm tree in the middle of a hurricane, flopping violently in concentric revolutions about a 65 cm balloon &#8211; my legs dipped deeply in an inferno.<\/p>\n<figure id=\"attachment_886\" aria-describedby=\"caption-attachment-886\" style=\"width: 480px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-886 size-thumbnail\" src=\"http:\/\/www.heartofafighter.com\/wp-content\/uploads\/2017\/02\/Screenshot_2017-02-22-18-41-16-480x280.png\" alt=\"Ab workout for women\" width=\"480\" height=\"280\"><figcaption id=\"caption-attachment-886\" class=\"wp-caption-text\">Step one &#8211; on two knees, tighten your core lockout your hips<\/figcaption><\/figure>\n<h2 style=\"text-align: center;\"><\/h2>\n<figure id=\"attachment_885\" aria-describedby=\"caption-attachment-885\" style=\"width: 480px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-885 size-thumbnail\" src=\"http:\/\/www.heartofafighter.com\/wp-content\/uploads\/2017\/02\/Screenshot_2017-02-22-18-41-25-480x280.png\" alt=\"Ab workout for women 2\" width=\"480\" height=\"280\"><figcaption id=\"caption-attachment-885\" class=\"wp-caption-text\">Step two &#8211; place both hands on the ball, balancing on the ball&#8217;s sweet spot<\/figcaption><\/figure>\n<figure id=\"attachment_884\" aria-describedby=\"caption-attachment-884\" style=\"width: 480px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-884 size-thumbnail\" src=\"http:\/\/www.heartofafighter.com\/wp-content\/uploads\/2017\/02\/Screenshot_2017-02-22-18-41-33-480x280.png\" alt=\"Ab workout for women 3\" width=\"480\" height=\"280\"><figcaption id=\"caption-attachment-884\" class=\"wp-caption-text\">Step three &#8211; with 1 hand between your knees, place the other on the outside of a knee, making a small triangle of balance, swing the opposite leg to place foot on the ball, 1 knee<\/figcaption><\/figure>\n<h2 style=\"text-align: center;\"><\/h2>\n<figure id=\"attachment_883\" aria-describedby=\"caption-attachment-883\" style=\"width: 480px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-883 size-thumbnail\" src=\"http:\/\/www.heartofafighter.com\/wp-content\/uploads\/2017\/02\/Screenshot_2017-02-22-18-41-41-480x280.png\" alt=\"Ab workout for women 4\" width=\"480\" height=\"280\"><figcaption id=\"caption-attachment-883\" class=\"wp-caption-text\">Step four &#8211; lock out your hips, tighten your core<\/figcaption><\/figure>\n<figure id=\"attachment_882\" aria-describedby=\"caption-attachment-882\" style=\"width: 480px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-882 size-thumbnail\" src=\"http:\/\/www.heartofafighter.com\/wp-content\/uploads\/2017\/02\/Screenshot_2017-02-22-18-41-53-480x280.png\" alt=\"Ab workout for women 5\" width=\"480\" height=\"280\"><figcaption id=\"caption-attachment-882\" class=\"wp-caption-text\">Step five &#8211; place BOTH hands between feet, angle your back<\/figcaption><\/figure>\n<figure id=\"attachment_881\" aria-describedby=\"caption-attachment-881\" style=\"width: 480px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-881 size-thumbnail\" src=\"http:\/\/www.heartofafighter.com\/wp-content\/uploads\/2017\/02\/Screenshot_2017-02-22-18-42-04-480x280.png\" alt=\"Ab workout for women 6\" width=\"480\" height=\"280\"><figcaption id=\"caption-attachment-881\" class=\"wp-caption-text\">Step six &#8211; this is the challenge! Swing the grounded knee to the ball with feet down on the ball before holding, switching sides out dismounting<\/figcaption><\/figure>\n<h2 style=\"text-align: center;\"><\/h2>\n<h2 style=\"text-align: center;\">Your Upper Quads ARE Your Core<\/h2>\n<p>And on the Swiss Ball, they&#8217;ll burn like Hades.<\/p>\n<hr>\n<p>I was proud to teach Katie the Lopez Progression, and then, give her weights to do while on the ball<\/p>\n<p>She lost 4 inches in our time together&#8230; she was happy with her core and midsection after then, when she moved back to Dixie in 2008.<\/p>\n<p>I&#8217;m positive, that this ab workout gave her the strength she still uses to crack skulls in the boardrooms of tomorrow, a fierce little dynamo, a stellar woman.<\/p>\n<hr>\n<h2 style=\"text-align: center;\">Swiss Ball Ab Workout<\/h2>\n<ol>\n<li>\n<p style=\"text-align: left;\">Start with the Lopez Progression on the ball<\/p>\n<ul>\n<li>5 minutes to warm up your core<\/li>\n<\/ul>\n<\/li>\n<li>Continue to the seated progression\n<ul>\n<li>5 minutes to activate your core<\/li>\n<\/ul>\n<\/li>\n<li>Bridge &#8211; to &#8211; Full Sit Up\n<ul>\n<li>2 minutes straight, return to 2. in between sets\n<ul>\n<li>x5 sets<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<li>Work through the same series WITH WEIGHTS!<\/li>\n<li><a href=\"https:\/\/coachjohanncscs.com\/preview-meal-planning-for-cardio-running-free-nutrition-class-fuel-your-frame-1\/\">Finish with oblique crunches for 10 minutes straight (this is cardio intensive!)<\/a><\/li>\n<\/ol>\n<p>LOPEZ PROGRESSION<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/F8D-C5aVu-c\" allowfullscreen=\"allowfullscreen\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A Swiss Ball Ab Workout For Women like Katie MUST be Elite.Forget the 3 minute planks. You know that this Swiss Ball ab workout is about discipline.<\/p>\n","protected":false},"author":1,"featured_media":1175,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"disable_featured_image":false,"footnotes":""},"categories":[618],"tags":[223,224,225,226,227,222,228,230,232,234,235,236,237,238,239,241,242,243,244,245],"class_list":["post-1002","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strength-training","tag-ab-workout","tag-ab-workout-desk","tag-ab-workout-for-women","tag-ab-workout-for-women-at-home","tag-ab-workout-near-me","tag-ab-workout-personal-trainer","tag-ab-workout-san-jose","tag-best-core-exercises","tag-core-exerices-for-women","tag-core-workout-for-women","tag-core-workout-for-women-at-home","tag-full-body-workout-near-me","tag-personal-trainer-san-jose","tag-personal-training-near-me","tag-pilates-near-me-pilates-san-jose","tag-swiss-ball-abs","tag-swiss-ball-exercises","tag-swiss-ball-workout","tag-total-woman-gym","tag-workout-for-women-san-jose"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Swiss Ball Ab Workout for Women Who Sit at a Desk<\/title>\n<meta name=\"description\" content=\"A Swiss Ball Ab Workout For Women like Katie MUST be Elite.Forget the 3 minute planks. 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