Exercise Ball Exercises - top workout exercises

PARTNER Med Ball Exercises

January 07, 2012 chrisandian 2 Comments

www.athleticbodysystem.com partner medicine ball exercises. . tough workouts!
Video Rating: 4 / 5

Why Need to Use Exercise Ball

November 20, 2011 chrisandian No comments

Why Need to Use Exercise Ball

Article by Jack

The usage of the exercise ball for bodily therapy and muscle recuperation is nicely recognized. This easy item of gym gear has given various other names as well such as Swiss ball, birth ball, balance ball, pilates ball and so on. The explanation for this multitude of names proves the extensive applications in bodily training. Before we move in to the type of exercises as such, let us discover concerning the functions of the exercise ball:

-the materials it is produced of: elastic soft PVC material;-size and diameter differ between 35 to 85 centimeters (14 to 34 inches);-it has adjustable air pressure through a valve stem.

The benefits attributed to the usage of the fitness ball are several.

-It stimulates more body muscle groups when working out as compared to exercising on a tough flat surface.-It assists train the core muscle groups: both stomach and back muscle groups.-It is quite sensible for pregnant women and during labor.-It does not put pressure on joints and muscles, thus becoming successful for recovery bodily therapy.-The exercise ball can be integrated in health and fitness, yoga and Pilates classes.-It pushes proper backbone positioning.-It enhances blood flow to all the parts of the body.

There are several secondary advantages which obtain from the usage of the fitness ball even every day. Many people have even replaced their desk chair with an exercise ball. They say this feels more convenient, plus they thus mix muscle activity with sitting: you will find two-way benefits.

A few choose the fitness ball simply because this tends to make workouts simpler and much more enjoyable. Then, it’s truly cheap. As compared to various other kinds of gym gear, the exercise ball is a trifle, to not mention that this permits for that efficiency of a large number of different workouts.

You can study how to make use of the Swiss ball both out of your fitness trainer or by going on-line and checking video lessons, reading instructions and watching pictures. You’ll be shocked to discover that you know most of the exercises that you come across. The element that changes is the introduction of the brand-new item of gear. Maybe you had been carrying out the exercises without the ball, right now you’ve to integrate this and that’s the aspect of uniqueness.

For bodily therapy recovery, the usage of the fitness ball ought to be supervised by an expert in kineto-therapy or somebody with the right medical training for that treatment of osteo-muscular problems. The therapeutic speed for joint, muscle and bone injuries usually gets higher with the usage of the exercise ball.

About the Author

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Using An Exercise Ball To Treat Sciatica

November 20, 2011 chrisandian No comments

Using An Exercise Ball To Treat Sciatica

Article by Alex Ralbeck

In any sciatica exercise program the main purpose is to relieve pressure on the sciatic nerve and thus alleviate the pain. This can best be done by stretching and strengthening the muscles, especially the core muscles, that is the lower back, the abdominals and the hips. The stretching also has the added benefit of increasing blood circulation to the area bringing in more oxygen which helps with healing.

There are many exercises to choose from when setting up an exercise regime. You need to employ those exercises thyat will have the most benefit for your particular situation. This should be setup with a professional, such as a physiotherapist. Before you begin any of those exercises there is a low impact warm up stretching routine that you can try to help you get the most out of those exercises.

This routine is accomplished with a large exercise ball also called a balance ball. The exercise ball or balance ball will work the core muscles if used correctly. The whole point of the exercise, as the name says, is to balance yourself on the ball. One exercise is to lie on the balance ball on your back and stretch backwards, curving your spine in a backward manner. This position can be held for several minutes, but in the beginning you will probably want to limit it to a minute or less and work your way up. You will feel the stretch on your lower back, but you should stop immediately if there is intense pain.

The other commomly utilized exercise on the balance ball is, you guessed it, the forward stretch. You lay on the ball on your stomach. The forward bending will gently stretch out the spinal vertebral discs and the spacing between them and help relieve some of the pressure on the sciatic nerve.

By working with the exercise ball you can help improve the pliability of the spinal column. The exercise or balance ball is also important in the area of improving body stiffness that has been brought about by years of incorrect posture when standing, slouching when sitting or back bent forward in the chair or just from years of inactivity. The balance ball will help to improve your body’s range of motions.

The core muscles of the body are worked by just the forward or backward bending over the ball. As the muscles are stretched out, they react by strengthening themselves to combat the new forces that are being exerted upon them. The abdominals are improved to help hold their weight so it doesn’t transfer to the lower back muscles. And the back muscles are strengthened to give better support to the entire core and trunk.

As you improve with your balance on the exercise ball and your core muscles strengthen, there are other more advanced exercises that can be done. One of these involves using your hands and feet that are touching the ground, while laying either on either your stomach or your back and slowly turning yourself in a circle, first one way then the other way, while still managing to keep your balance.

About the Author

Alex Ralbeck is a sciatica relief expert. For great information on exercise sciatica, visit http://www.stretchingforsciaticatips.com

Hysterectomy recovery abdominal core fit ball exercises by Pelvic Exercises.com.au

November 14, 2011 chrisandian 1 Comment

Expert physiotherapist designed and presented core control exercises from pelvicexercises.com.au Ideal for women recovering from abominal hysterectomy or vaginal hysterectomy and also suited to women recovering from prolapse surgery. These safe and gentle supported exercises are designed to improve core abdominal muscle control, posture and spinal stability. Learn how to correctly exercise your deep abdominal muscles and promote your return to work and general activity.

Butt and Hamstring Ball Exercises – Diet.com Video

November 10, 2011 chrisandian 16 Comments

diet.com Tone up your butt, hamstrings and abs with this ball exercise instructional video. This video features Sarah Dussault and Jessica Bergenfield. Visit Diet.com Today for healthy recipes! www.diet.com Be a Fan on Facebook – facebook.com Follow us on Twitter – Twitter.com Visit Sarah’s YouTube channel – YouTube.com Visit Diet.com For More Videos!

Main Tips To Buying An Exercise Ball

October 03, 2011 chrisandian No comments

Main Tips To Buying An Exercise Ball

Article by Joseph Chamblee

Some Helpful Ideas And Tips:

Here are a few helpful ideas you need to consider when purchasing an exercise ball.

First off, when youÂ’re looking for the perfect one to purchase, you need to be sure you have one that has no holes, scrapes, punctures, or any kind of these rips and tears in it.

Obviously you donÂ’t want to buy a messed up exercise ball, but the main reason to check, is because there could be an unseen rip or puncture, that could potentially cause the ball to start deflating the second you use it for the first time.

For this reason, its good to check and be sure you arenÂ’t wasting any money, because the abdominal exercises found on this site require the strongest, most durable exercise ball you can find.

Even the slightest, rip or scrape thatÂ’s unseen to the human eye, can be a huge devastation to your ab workouts.

Measure Exercise Ball Before Purchase:

The second thing to consider when buying a workout ball, is that you need to get one that is exactly the height of your knees, or even buy one thatÂ’s just about up to the height of your knees.

The reason for this, is because you donÂ’t want one any bigger or smaller, since the size of the ball can really have an impact of the workout your abdominals get.

You donÂ’t want to be too far from the ground or too close to the ground, but you want an exercise ball that is just about up to your knees, so that your abdominals really get the maximum workout.

It really doesnÂ’t hurt to take an extra few minutes to measure the height of the ball, because its better you get the absolute best workout for your abs, than to have the ball be ineffective for your results, and have you waste money on an exercise ball that wonÂ’t give you complete results.

TakeThat Extra Safety Precaution:

The third thing I consider, is that you look into spending about 4 to 5 extra bucks to buy a burst-resistant ball. What this means, is that the ball lasts longer, because it has a special design to it.

The burst-resistant ball is much more less prone to popping or Â“burstingÂ” because it has a unique design to it, that makes it so that if there is any kind of small hole or puncture in the ball, that the ball wonÂ’t just burst, but slowly deflate, so you can quickly solve the problem, and not go flying across the room from a bursting exercise ball.

I highly consider that you spend a mere an get the burst resistant ball, because its much better than having to keep going back to the store and wasting money on a whole new exercise ball.

Check Daily For Any Damages:

When you actually have the exercise ball in your possession, and have used it for a while or even just a few workouts, you need to be sure you check it for and rips, tears etc. at least daily, or every time you perform your workout.

Its much better to play it safe, so you know if the ball is starting to deflate, or if its near deflating, so that you can save yourself from having to buy another exercise ball.

Why leave it un-checked and have to potentially buy another one, when you can just check it daily and pump it up if need be? So my advice, play it safe and check the exercise ball every time you workout.

Save Lots Of Money With A Pump:

My next piece of advice for you, is that you also make sure the exercise ball comes with a special pump that is designed for that ball specifically.

Its far better to know you have a pump handy and ready in those times of need, than to have a hole or puncture in your ball, and have no way of repairing the deflation.

I also consider you pump it up every single time you notice that the exercise ball is starting to deflate a little bit, because its better to spend a couple extra minutes pumping it up to always have it at maximum inflation, rather than have it deflate during your workout.

Just be sure youÂ’re always taking care of the exercise ball and watching for any kind of damage to repair.

About the Author

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Now that you know how to purchase the perfect exercise ball, let me show you how you can maximize your workouts with an exercise ball and get fast results.

Benefits of Using an Exercise Ball

September 29, 2011 chrisandian No comments

Benefits of Using an Exercise Ball

Article by Dave Tupniak

Many people owe their fitness and health to exercise balls, including some people who suffer from muscular dystrophy and as such have balancing problems. That is not the limit of the exercise ball’s usefulness however. The exercise ball is an excellent home exercise and fitness accessory and can be used to build muscle as well as improve their endurance.

A common misconception concerning exercise balls is that they will take up too much space in your home. This is a fallacy, however, and an exercise ball can easily be deflated and stored, taking up minimal storage space. This helps make the exercise ball an excellent choice as a piece of exercise equipment.

One of the reasons behind the growing popularity of exercise balls in recent years is that they are affordable and require little maintenance, unlike regular exercise machines and equipment. An exercise ball will also help you avoid expensive gym fees. In fact, exercise balls do not require any maintenance at all, although they do wear out eventually, at which point you will have to buy a new one. While this may not seem like it will save you money in the short-run, in the long-run, it is highly beneficial for your muscles and overall exercise and fitness regimen.

Another advantage of using exercise balls is that they can be used to strengthen all of the muscles throughout your body. Even your core area – the middle portion of your body – can be strengthened using an exercise ball and the right exercises. Exercise balls can also be used to develop muscular balance, as they tend to roll about, forcing your muscles to learn to balance in order to counter the movement. Exercise balls are also soft, so you will not injure yourself if you strike one hard.

In addition, exercise balls can be used in conjunction with other types of exercise equipment. Small weights, for example, can be used while using an exercise ball. This provides greater resistance, making your exercises more effective.

Yoga exercises often make use of exercise balls. They can serve to cushion any impacts you experience while exercising because they are soft. An exercise ball will increase the resistance experienced in a yoga workout, however, making it harder and more tiring to perform your exercises.

Exercise balls have also been used for rehabilitative exercise and fitness purposes, and not just for patients with muscular dystrophy. For instance, patients suffering from back pain can practice balancing on an exercise ball, thus improving the alignment of their backs. This helps them improve their flexibility while reducing the pain.

All things considered, there are many benefits that can be derived from using exercise balls. They are inexpensive, can be used with rehabilitation and yoga exercise and fitness exercises, and can aid you in strengthening all of the muscles in your body. If you are looking to purchase a new piece of exercise equipment, you should seriously consider getting an exercise ball.

About the Author

Dave Tupniakwww.theexerciseden.comDave Tupniak is a Kinesiologist and former Personal Trainer

How Exercise Balls Have Evolved Into Exercise Equipment For Everyone

September 26, 2011 chrisandian No comments

How Exercise Balls Have Evolved Into Exercise Equipment For Everyone

It was Swiss medical therapists that invented the exercise ball and it has become a most popular hit to say the least. People are attracted to the shapes and colors of the balls and they are quite useful when it comes to exercising because they offer so much support. The best thing about exercise balls is that they help to strengthen and tone all parts of the body but because they are so soft many people are using them as part of their yoga rituals.

People seem to really enjoy the exercise balls because they are so durable and can withstand just about anything. They maintain their shape and can withstand a lot of weight. Another benefit is that they are not harmful in any way to your body at all. There are several styles and colors to choose from, they are very easy to store and a lot of people even let their children play with them too.

The exercise ball was originated for medical purposes and used in medical therapy to support the body during exercise. They actually help maintain some balance. There is no worry about the ball bursting because of the material that it is made from heavy duty latex. There are some exercises within the boundaries of yoga and outside those boundaries that can only be used with the exercise balls. Exercise balls can make a big difference when it comes to the limitations that are set for particular exercises that would not otherwise be able to be done on a floor.

Many people feel that the exercise ball offers stability that would not other wise is possible but the exercise eliminates that instability and helps to maintain balance. It also helps people to use muscles that they would not otherwise use. Exercise balls are very useful for spinal injuries and people with back problems. Physiotherapy very often uses the exercise ball as part of their practice. However it has been proven to be very efficient in the reduction of any back pains. The Swiss exercise ball provides people with back pain and back injuries a very simple and effortless way to restore movement after a back episode or injury. It strengthens the muscles in the body but especially in the back and allows for greater flexibility.

Many rely on the exercise ball for the core strength of their workout. There are a few things that you should know about which exercise ball might work best for you. Before you buy a ball, make sure it’s the right size for your height. To test it, sit on the ball and make sure your hips are level or just slightly higher than the knees. Even if you are obese you will find many balls that can easily hold over 600 pounds. There are essentially many ways to use the exercise ball such as for weight training, abdominal training, yoga and Pilates. When you incorporate some of the exercise DVDs with the use of the exercise ball you will find that you can really benefit from these together.

Gregg Hall is an author living with his 18 year old son in Jensen Beach, Florida. Find more about exercise balls as well as exercise equipment at http://www.nsearch.com

Stability Ball Ab Exercises : Stability Ball Ab Exercises: Advanced Crunches

September 21, 2011 chrisandian 2 Comments

Advanced stability ball crunches involved extending your arms to create leverage. Learn how to do advanced crunches on a stability ball with tips from a fitness instructor in this free ab exercise video. Expert: Carol Childers Bio: Carole Childers has been a physical fitness trainer for 23 years. She is experienced in yoga, pilates, sports conditioning, core strength training and nutrition. Filmmaker: Reel Media LLC

Stability Ball Combination Exercises : Stability Ball Exercises: Chest Press Torso Rotation

September 09, 2011 chrisandian No comments

Rotating your torso while doing chest presses works your inner deltoid and core muscles. Learn how to do chess press torso rotations in this free exercise video from a personal trainer at Gold’s Gym. Expert: Amy McCauley Contact: www.goldsgym.com Bio: Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in Pilates, core conditioning, and strength training. She works at Gold’s Gym in Wilmington, NC. Filmmaker: Reel Media LLC

Stability Ball Core Exercises : Stability Ball Bridge Exercise

September 07, 2011 chrisandian 1 Comment

Use a stability ball to tighten abdominal muscles during the bridge exercise. Learn the bridge with tips from a professional trainer in this free exercise video. Expert: Carol Ann Contact: www.StudioGroupX.com Bio: Carol Ann, known as the trainers’ trainer, has 19 years of professional fitness training experience and holds a master’s degree in exercise science and health promotion. Filmmaker: Christopher Rokosz

Nutrition, Exercise & Wellness : Stability Ball Exercises for the Lower Abs

August 30, 2011 chrisandian 8 Comments

A stability ball is a great piece of exercise equipment for working out the lower abs, meaning the deeper abs. Work out the abdominal and oblique muscles withhelp from a celebrity nutrition and fitness expert in this free video on stability ball exercises for the abdominal muscles. Expert: JJ Virgin Contact: www.JJVirgin.com Bio: JJ Virgin is one of the nation’s foremost health & nutrition experts, a public speaker and a media personality. Filmmaker: Steve Geffner Series Description: Being fit and healthy requires a combination of healthy eating and regular exercise. Get tips on nutrition and work outs for better health and strong abdominal muscles in this free video series on wellness and fitness.
Video Rating: 4 / 5

Six Pack Abs Workout | Stability Ball Exercises

August 26, 2011 chrisandian 19 Comments

www.totalwellnessconsulting.ca Kids…don’t try this at home. Unless of course you think you’re fit. Here are 3 moves on the stability that will challenge in the strongest, most fit people around! Enjoy. For more go to… http
Video Rating: 4 / 5

Stability Ball Ab Exercises : Stability Ball Ab Exercises: Leg Lifts

August 26, 2011 chrisandian 2 Comments

Leg lifts are made more challenging when you hold a stability ball between your legs. Learn how to do leg lifts on a stability ball with tips from a fitness instructor in this free ab exercise video. Expert: Carol Childers Bio: Carole Childers has been a physical fitness trainer for 23 years. She is experienced in yoga, pilates, sports conditioning, core strength training and nutrition. Filmmaker: Reel Media LLC
Video Rating: 5 / 5

Stability Ball Combination Exercises : Stability Ball Exercises: Squat & Hammer Curls

August 24, 2011 chrisandian 7 Comments

Using the wall and an exercise ball, learn how to do squats while doing hammer curls with free weights in this free exercise video from a personal trainer at Gold’s Gym. Expert: Amy McCauley Contact: www.goldsgym.com Bio: Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in Pilates, core conditioning, and strength training. She works at Gold’s Gym in Wilmington, NC. Filmmaker: Reel Media LLC
Video Rating: 4 / 5

Ab exercises for sculpting on the stability ball

August 24, 2011 chrisandian No comments

Abdominal exercises using the stability ball with trainer Kira Langolf
Video Rating: 4 / 5

Exercise Ball Basics – Significant Information You Ought to Know About

August 18, 2011 chrisandian No comments

Exercise Ball Basics – Significant Information You Ought to Know About

Balls are one of the earliest toys we play with as kids. Remember the hours of fun you spent at the beach with your rainbow-colored sphere? Or those mini versions of basketballs you and your dad used to play with at home? Those were fun times, weren’t they? It is no wonder, then, that even as adults, we never get over the fun that balls have to offer. Even in fitness.

One of the coolest pieces of exercise equipment ever invented is the exercise ball. While originally used in the 1960′s in physiotherapy programs involving newborns and infants, exercise balls have now become staples in the fitness industry. From general fitness to strength training to Yoga and Pilates, exercise balls can now be classified as one of the most versatile pieces of equipment that any gym or health enthusiast, for that matter, can have.

Exercise balls, usually measuring 14 to 34 inches in diameter, are beneficial for workouts primarily because of their inherent instability. This might run contrary to all logic, but because an exercise ball is never steady, it engages more muscles in the body for balance. Over time, the core muscles of the abdomen, back and pelvis, get strengthened and as a result the body achieves stability, coordination and balance. With a well-developed core, good posture and proper alignment is achieved.

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Aside from strengthening the core, exercise balls are also used to build endurance and alleviate pain. As the major muscles get toned and developed through constant ball exercises, fitness buffs are able to do more reps and sets of strength and cardio exercises. Athletes are able to run faster, swim longer and lift better with constant exercise ball exercises.

Flexibility is also developed with the exercise ball. Ball rotation, back extension and ball twist exercises serve to practice the body in moving in and out of different positions. This greatly restores, enhances or develops flexibility. Greater flexibility means smoother movements, lesser injuries and more agility in everyday activities.

And for those on the road to losing weight, working out with an exercise ball is just what you need. Not only are ab crunches and other bodyweight exercises fun to do on the exercise ball, they are also more intense, leading you to develop more muscle. The more muscle you gain, the more fat you lose.

The exercise ball is such a versatile piece of equipment that others have even suggested replacing office chairs with it. Although assertions like balance, spine alignment and core muscle strengthening are also made when one replaces a chair with an exercise ball, there has really been no extensive to prove these just yet. Some quarters do not recommend such due to ergonomic reasons.

Whether exercise balls are beneficial as chair replacements or not, the truth of the matter remains. These versatile spheres have already earned their place in the fitness industry and they are here to stay. They don’t only put the fun back in exercise, they also develop major muscles in the body which are the foundations of a balanced stance, good posture, overall strength, added flexibility and prevention of injury. With an exercise ball in your workouts, you can count the benefits!

Before you go, don’t forget to check out these TRX reviews and this article about a TRX promo code.

Fitness training expert, sports nutrition nut, and happily married father of two.

Stability Ball Exercises Side Crunch – Abs Exercise

August 16, 2011 chrisandian No comments

AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS The stability ball side crunch is really not a side crunch. You should be on the ball at around a 45 degree angle so you can crunch the side of your rectus abdominis muscle. The obliques shouldn’t perform as much work in this exercise as your abdominals. Obliques are trained most efficiently with twisting motions in the transverse plane. These are great crunches and you should really “feel the burn” if you do them properly. REMEMBER: There is no such thing as spot reduction. These crunches will not help you burn off your love handles without the help of cardio, full body weight training and a sensible diet. AskTheTrainer.com

Advanced Stability Ball Exercises for Legs & Abs

August 11, 2011 chrisandian 16 Comments

www.mosesinhomefitness.com Great stability ball exercises for legs & abs. The first exercise is the ball squat, which works the quads, hamstrings and glutes. The second exercise is the leg curl, which works the hamstrings and glutes. The final exercise is the ball ab crunch.

Fitness Exercises : Thera-Band Exercise Ball Exercises

August 11, 2011 chrisandian 2 Comments

An exercise ball, when used in conjunction with a Thera-Band, can be used to work multiple muscle groups. Watch as a fitness expert demonstrates how to use both to maximize your workout. Expert: Amy Newman Bio: Amy Newman has been teaching people how to get into shape through fitness since 1985. Filmmaker: Christopher Rokosz Series Description: Maintaining overall fitness involves performing regular exercises at any age, whether they are aerobic or strengthening. Practice these at-home workouts with help from a fitness trainer in this free video series on exercising.
Video Rating: 5 / 5

Exercise Ball Exercises – How To Lose Body Fat – Ab Exercises With Ball

August 11, 2011 chrisandian No comments

Exercise Ball Exercises – How To Lose Body Fat – Ab Exercises With Ball

Burn stomach Fat And various Ways To Burn stomach Fat

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Tip #1. I say found with the aim of you lone need to accomplish a connect of under fire exercises to increase your mid-section. Near is really rebuff need to move to a physical education building or else accomplish lingering trying assignment routines. The initially is obvious crunches no problem you yearn for need to accomplish crunches for the reason that this helps to tighten a tone the abdominal coop up. By complementary the abs your waist yearn for suit slimmer earlier. The other stomach buster is torso twists. Twists say been around on behalf of a lingering stage but seem to say lost popularity recently. This unadorned assignment is still profound on behalf of healthy your waistline. These exercises accomplish not need to come about made everyday. Your abdominal muscles are like every other muscle working them each other sunlight hours is masses.

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These two unadorned exercises yearn for compress your stomach.

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12 Exercise Ball Exercises

August 11, 2011 chrisandian No comments

12 Exercise Ball Exercises

Article by Jennifer Felker C.S.C.S

Ball Exercises

Exercise 1 :Place feet on the ball, keep abdominals tight and ensure back is straight. Bend at the elbows and lower yourself to a few inches from the floor. Press up and repeat.

Exercise 2 :

Place knees on the ball (legs straight), keep abdominals tight and ensure back is straight.Bend at the elbows and lower yourself to a few inches from the floor. Press up and repeat.

Exercise 3 :

Place hands on the ball, keep abdominals tight and ensure back is straight. Bend at the elbows and lower yourself to a few inches from the ball. Press up and repeat.

Exercise 4:

Place feet shoulder width apart and far enough forward to ensure knee + ankle alignment.lower to thighs parallel to floor and push up thru heels. Ensure 90 degree angle at the knee.

Exercise 5:

Maintaining an upright position, place one foot on the ball. Bend the other knee and descend until the forward thigh is parallel to the floor. Push up and back to the starting position. Repeat with the other leg.

Exercise 6 :

Lay with ball supporting lower back, knees and heels in line. cross arms over chest.pull abdominals firmly in and curl up and forward, exhaling as you lift. repeat.

Exercise 7 :

Place hands on ball, pull abdominals firmly in. roll ball forward ensuring back does not sag. Repeat.

Exercise 8:

Find a balance point on the ball, pull abdominals in. reach and extend 1 arm and opposite leg ensuring head is in line. Change arm/leg and repeat.

Exercise 9 :

Find a balance point on the ball. Gently extend over the ball to feel stretch in abdominals and back. if any dizziness is felt, please avoid this stretch.

Exercise 10 :

Lie on your back with your knees bent at 90 degrees. Place heels on the ball with toes pointing inward. Place your hands behind your head with the elbows out to the sides and pull your ABs tightly inward.Curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position.

Exercise 11 :

Lie on the floor with knees bent and place ball on top of knees and arms on top of ball (arms straight). Curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position.

Exercise 12 :

Sit on ball with legs bent at 90 degrees. pick left leg off the floor and place all body weight on the right leg and bounce up and down on the ball. Hold for 30 seconds and change legs.

About the Author

Jennifer Felker CSCS. is the author of many fitness articles and research papers. Jen is the publisher of the very poular excersise and fitness blog and can be found at: http://exercise-fitness-advisory.com/

Stability Ball Combination Exercises : Stability Ball Exercises: Oblique & Abs

August 11, 2011 chrisandian 25 Comments

Exercise balls take tension out of your workout. Learn how to work your oblique and abdominal muscles in this free exercise video from a personal trainer at Gold’s Gym. Expert: Amy McCauley Contact: www.goldsgym.com Bio: Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in Pilates, core conditioning, and strength training. She works at Gold’s Gym in Wilmington, NC. Filmmaker: Reel Media LLC
Video Rating: 4 / 5

Exercise Ball Exercises, Easy for All Levels

August 10, 2011 chrisandian No comments

Exercise Ball Exercises, Easy for All Levels

The point of an exercise ball workout is to help strengthen your core muscles. This includes all the hard-to-get muscles like the Erector Spinae and the Transversus Abdominis muscle. These easy to do exercise ball exercises also improve your balance significantly, as well as your overall coordination. From beginner to advanced, every level of fitness is covered through exercise ball workouts. Itâ€™s never too late to start. Here are a few simple exercises for a beginner using an exercise ball.

The Back Extension: With your knees straight, position the ball under your hips and lower torso. With your hands behind your back, roll down the ball slowly. Then lift your chest and bring your shoulders up so that your body is in a straight line. Be sure that your body is aligned properly (your head, neck, shoulders, and back should create a straight line). It is important to keep your abs pulled in and to avoid hyper extending your back, that means being precise. The Ball Balance: With your hands on the floor and your legs straight, position the exercise ball under your hips and abs. Keeping your abs pulled in, hold your body in a straight line and keep that position for 20 to 30 seconds. Slowly raise your right arm out to the side and hold that position for a few seconds while keeping your balance. Switch to the other arm and repeat as many repetitions as possible. This one strengthens the arms dramatically and improves balance. The Butt Lift- Position your head, neck, and shoulders over the ball as you lay on it with knees bent, your body in a table-top position. Raise your hips toward the ceiling without rolling the ball. Be sure to squeeze your glutes and align your hips to be in a straight line with each raise, just like a bridge. For more intensity, you can add small weights on your hips. Just make sure you press through the heels and avoid using your toes for support. The Hip Extension: Prop your feet (the heels) on the ball while you lay your head down. While keeping your abs tightly tucked in and squeezing your glutes, slowly lift your hips off the floor until your body is in a straight line. Hold and lower. Repeat as needed. For added intensity, lift your hips while taking one leg off the ball at a time. This is for a little more advanced balance. The Ab Roll: Place your arms parallel to each other on the ball in front of you. Without overreaching and straining the back, pull your belly button towards your spine and tighten your torso while slowly rolling forward. To start over, push your elbows into the ball and squeeze the abs to pull your body back. This is an exercise to avoid if you have experienced back problems.

There are plenty of smaller exercises to do with an exercise ball. To go along with the routines above, there is also the ball rotation and the ball twist. You can also get some video tapes to help direct you better, especially when you become more advanced. You can get any size exercise balls from small, medium, to large. So what are you waiting for? Get started on your balance and health and try some of these exercise ball workouts today.

Try some new exercise ball exercises today and get in the best shape of your life! Try a small or large ball, or try a new exercise ball chair from exerciseballsdirect.com. Whatever you need to feel better in your body.

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Exercise Ball Exercises, Easy for All Levels

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