Doing overhead extensions with a stability ball is a great upper body strength training workout that will also help you improve your balance. Learn how to do overhead extensions on an exercise ball in thisfree health and fitness video lesson. Expert: Alice Monsaert Contact: www.ShapesTotalFitness.com Bio: Alice Monsaert has worked in the fitness industry for more than 25 years. She develops education courses for her staff of over 300, and trains newcomers through the Shapes Academy. Filmmaker: Christopher Rokosz
Workout your hamstrings with this supine foot exercise. Learn how to do supine foot exercises with a stability ball in this free fitness video about Pilates ball workouts. Expert: Jeri Ryan Bio: Jeri Ryan is the owner of Pilates Pure N Simple. She was certified as a Pilates instructor through Core Conditioning Physical Therapy in Studio City, California. Filmmaker: Christian Munoz-Donoso
Video Rating: 4 / 5
Abdominal Exercises with an Exercise Ball (Stability Ball)
The Exercise Ball has become one of the most popular pieces of exercise equipment in the fitness industry.
It has many names. Some people refer to it as a Stability Ball, Swiss Ball, or Physioball.
There are 3 main reasons people perform abdominal exercises on an exercise ball.
When doing abdominal exercises on the ball.
#1 Your abs work harder.
#2 There is more Range of Motion.
#3 There are greater improvements in your balance, coordination, and stability.
In studies comparing floor crunches to ball crunches, researchers found that the abdominal muscles worked harder during crunches on the ball. Some of this is due to the increased range of motion through the spine when you perform crunches on an exercise ball.
When you are lying on the floor, your spine flattens out slightly and this decreases the range of motion of the exercise. However, when you perform abdominal crunches on a ball, your hips are extended and your back is slightly extended which leads to greater range of motion and increased muscle work.
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Lastly, because the ball is less stable than the floor, your abdominal muscles must also work to keep you balanced.
There are additional benefits to exercising on a ball. Some people find that ab crunches on the exercise ball are more comfortable than other crunch positions, like the floor. And, some people think it is more fun and mentally stimulating, which helps to combat exercise boredom and burn out.
It may seem intimidating at first, but it is not that difficult to master. I generally begin by teaching my personal training clients the basics, such as the drawing-in maneuver, floor crunches, and the floor plank. But as soon as they master those ab exercises,
I teach them abdominal exercises on the ball.
Some of my favorite abdominal exercises with a stability ball are regular crunches, alternating oblique crunches, stability ball roll-ins, and side crunches on the stability ball.
I truly think the exercise ball is one of the best pieces of ab exercise equipment. And if you had to buy one tool to effectively work your abdominal muscles I would recommend an exercise ball.
I think buying a ball is a better investment than buying an as seen on tv ab machines. Many of the as seen on tv products over promise and under deliver, and they are all one dimensional.
An exercise ball is a versatile and inexpensive piece of equipment, and it is a tool I use often with my personal training clients.
If you have never used an exercise ball, there is no time like the present to learn something new!
Dr. Charles A. Inniss, Jr. is a physical therapist and personal trainer.
For free pictures and detailed descriptions of abdominal exercises with an exercise ball visit his website www.Ab-Core-and-Stomach-Exercises.com
Stability Ball – Lose Belly Fat Exercise For Beginners
Article by Trevor Dalley
If you want to lose belly fat, exercise with a stability ball. This piece of fitness equipment which is available at most sporting goods stores, may be the key ingredient in your search for a flat stomach or washboard abs.
Researchers at Sacramento State University in California found that people who worked out with stability boards had twice the muscle fibers in their stomachs compared to people who did crunches alone. Do a lose belly fat exercise routine with a stability ball.
For beginners, these three lose belly fat exercise described here can help to get you started.
First, sit on the ball and place your hands on the ball for balance. Alternatively, place your hands behind your head which makes it more difficult but a better strength exercise. Slowly begin to roll your hips in a circle towards the right, making small circles and then, as you get comfortable, larger circles. Do 10 to 20 circles then repeat the exercise to the left. While it sounds simple, this exercise will be working all of the muscles of the stomach making it a perfect lose belly fat exercise.
The next lose belly fat exercise is called the Seated March. Sit on the ball with your spine straight and your abs in. Begin a slow march, alternating lifting the right foot and then the left. As you get comfortable with the movement, lift the knees higher and march faster. You can also add a bounce on the ball if you feel comfortable. Repeat this exercise for 1 to 2 minutes.
The final beginner’s exercise I’m going to outline here is the Seated Balance. You will sit on the ball with your spine straight and your abs in. Place the hands on the ball if you are a beginner or behind your head if you have more confidence and lift your right foot off the floor, holding it in the air for at least 5 seconds. Lower and repeat on the left side. Repeat 5 to 10 times. Keep your abs in to help keep your balance.
All of these beginner’s lose belly fat exercise routines have you sitting on the ball. As you gain confidence with the stability ball, you will begin to do exercises that have you starting from the floor, from your knees, and even from lying on top of the ball. The manual that comes with the stability ball should describe many different exercises with illustrations to help you get the gist of what you are supposed to be doing.
If you are under 5’1, get an 18 inch ball. From 5’1 to 5’8, get a 22 inch ball. And, for those over 5’8, you’ll want to use a 26 inch ball.
The stability ball will give you many lose belly fat exercise ideas.www.diabetestype2-diet.com
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How A Stability Ball Chair Helps in Eliminating Back Ache
People who spend most of the time in their lives sitting on an office chair, without getting the opportunity to get up and give their muscles a stretch, usually suffer from lower back pain. No matter how much they would dislike their job, not having any other options they might have to continue with it and endure the back pain without having any brighter side to consider.
Come to think of it, it does not come as a surprise why these people may have back pain. It is not easy and not possible for everyone to maintain such a posture without having any negative impact on the body.
The reason why one may suffer from pain is that the chairs that are usually present in offices are very uncomfortable to sit on. They do not offer much back support and their straight backs do not match the curve of our bodies and spinal cord. Luckily, people now have an option to chose from and get rid of the pain.
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If you seriously are concerned about your back pain, a stability ball chair is just the thing for you. It is a chair that provides extreme relief to the person, unlike a typical office chair. Once you have a friendly chair to sit on, automatically your work performance would increase and you will actually like going to the office instead of dreading it.
A stability ball chair has an exercise ball in it, as the name suggests, on which the person sits. The ball is enclosed in a plastic casing to make it possible for the person to sit on without any difficulty. When you sit on it, an active position is maintained which works well for the spinal cord without resulting in any trouble.
Once on the chair, your feet should be on the ground in such a way that your knees make a ninety degree angle. The ball should be inflated so that you can sit on it easily, and your body is in an erect position.
This chair can be used for a number of purposes, such as bouncing on it when you feel bored and working out by shifting positions, while you are doing your work.
The author also shares information on laundry carts and the foldable laundry drying rack.
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Start shaping your butt muscles by lying on an exercise ball and raising one leg. Learn more about doing the glute lift 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
AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Stability ball hip extension is a progression of the stability ball bridge. If you cannot do this exercise without feeling the majority of the work being performed with your glutes you should regress. If you feel your lower back perform this action, 100% you have weak glute muscles and most likely excessive anterior pelvic tilt. Start a corrective flexibility program. You can progress this exercise by adding a barbell or weight plate across your hips or placing an elevated or unstable surface under your feet. If you have issues with exercise form you may have muscle imbalances. AskTheTrainer.com
Push-ups on a BOSU ball engage core muscles while the arms and chest move the body. Try a BOSU ball push-up exercise with a certified personal trainer in this free video on fitness and resistance training. Expert: Dave Collier Bio: Dave Collier is the owner and manager of High Road Gym in Lakewood. Filmmaker: TOM KARGES
To strengthen and tone your glutes, get on the floor and try these butt lifts, placing your feet against a stability ball. A professional trainer demonstrates in this free video on stability ball exercises. Expert: Carol Ann Contact: www.CyberWorkouts.com Bio: Carol Ann has more than 19 years of professional fitness training experience and holds a Master’s Degree in exercise science and health promotion. Filmmaker: Christopher Rokosz Series Description: Adding a stability ball to your workout routine gives you a whole new set of exercises you can perform while making the old ones even more challenging and beneficial. Learn a variety of stability ball exercises from a professional trainer in this free video series.
Video Rating: 5 / 5
Get more out of your weight training routine by performing hammer curls, lateral raises, front raises, chest presses and other exercises while using your exercise ball. Sculpt your entire body with the tips in this free video on stability ball exercises. Expert: Carol Ann Contact: www.CyberWorkouts.com Bio: Carol Ann has more than 19 years of professional fitness training experience and holds a Master’s Degree in exercise science and health promotion. Filmmaker: Christopher Rokosz Series Description: Adding a stability ball to your workout routine gives you a whole new set of exercises you can perform while making the old ones even more challenging and beneficial. Learn a variety of stability ball exercises from a professional trainer in this free video series.
Video Rating: 5 / 5
You can use an exercise ball to flex your transverse abdominals by doing toe drops, knee lifts and other exercises. View a demonstration by a professional fitness trainer in this free video on stability ball exercises. Expert: Carol Ann Contact: www.CyberWorkouts.com Bio: Carol Ann has more than 19 years of professional fitness training experience and holds a Master’s Degree in exercise science and health promotion. Filmmaker: Christopher Rokosz Series Description: Adding a stability ball to your workout routine gives you a whole new set of exercises you can perform while making the old ones even more challenging and beneficial. Learn a variety of stability ball exercises from a professional trainer in this free video series.
Video Rating: 5 / 5
Get your free home gym fat burning workout www.TurbulenceTraining.com Here’s an 8 exercise circuit I did in just a tiny space in my small apartment using a kettlebell and a stability ball. It’s a great total body circuit to help you burn fat in no time at all. Exercise #1 Kettlebell Squat – 15 reps Exercise #2 Ooops! Forgot to do a Stability Ball exercise. So just do classic pushups instead for 10-20 repetitions. Exercise #3 Kettlebell Swings – 15 reps Exercise #4 Finally, a Stability Ball exercise! These are called “Y’s” and “T’s” and work the muscles of your upper back between your shoulder blades. Do 8-10 reps for each position. Exercise #5 Kettlebell Shoulder Press – 8 reps per side Exercise #6 Stability Ball Leg Curl – 10-25 reps Exercise #7 1-Arm Kettlebell Swings – 12 reps per side Exercise #8 Stability Ball Rollouts – 8 reps, nice and slow on the way out! So, there’s a very simple workout, where you alternate between the kettlebell and the stability ball. Rest one minute at the end of the circuit and go through it again 2, 3, 4 or even 5 times for a great total body workout. More info to come!Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started www.turbulencetraining.com And to get access to the #1 weight loss secret of social support and to ask Craig Ballantyne your weight loss questions, visit the Turbulence Training Membership site here www.ttmembers.com For the most effective exercises to burn belly fat and get …
Video Rating: 4 / 5
AskTheTrainer.com Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS Stability Ball walkouts are one of the best core exercises. You can walk all the way until the balls of your feet are in the ball for maximum core work. If they bother your lower back or wrists, stop. There are many other alternative exercises. Physio ball walkouts have many modifications, some which are advanced exercises. Before progressing, be sure you master the exercise with the correct technique which requires a drawn in for and contracted glutes. Consider the Swiss ball walkout mastered when you can perform 10 full repetitions with little or no movement to the side. San Francisco Personal Training fitSF.com
Katherine Roberts demonstrates how a stability ball can help loosen key muscles to improve your golf performance.
Video Rating: 0 / 5
Fitness Ball Exercise: A Fun and Effective Way To Get In Shape
Fitness ball exercise is an increasingly popular way to improve your health, strength and flexibility and even lose weight. Fitness balls are also called exercise or stability balls. They are large, sturdy, inflatable balls that you can sit, stretch or roll on. They come in a variety of sizes, which accommodate people of differing heights. They are designed to hold several hundred pounds of weight, but extra powerful ones are also made for extremely obese users.
It may seem unlikely that something as simple as rolling around on a ball, an apparently childlike activity, is going to get you into better shape. These balls have been proven to be highly effective, however. They are especially good at building what is known as core strength, which focuses on your mid-section, the lower back and abdomen. This can improve your posture, balance and flexibility and can also help you overcome back pain, something that afflicts so many people.
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You can do many exercises on a fitness ball that you would normally do on an exercise mat, such as sit-ups, crunches and stretches. The stability ball adds a whole new dimension to these workouts, making them far more challenging and beneficial to your body. This also means that you can get your workouts down faster, as they are more intense. Many people also find that they enjoy their workouts more using these balls. There is something playful and freeing about sitting or rolling on a large ball.
People also appreciate exercise balls for their convenience. They can be taken anywhere and used in small spaces, such as a bedroom or office. They are also inexpensive when compared to most home exercise equipment. Stability ball workouts can be tailored to all levels of fitness. You can start gaining benefits simply by sitting on one! This is because the structure of the ball immediately compels you to work on your balance and posture.
Are fitness balls effective as a weight loss tool? Well, you certainly burn calories when you use one, and there are aerobic exercises you can do on them. However, if you want to lose a significant amount of weight, you will probably want to do other exercises as well. Using a fitness ball can increase your ability and even your desire to exercise more in general. By improving your stamina, posture, balance, flexibility and core strength in a relatively short amount of time, you can shift into a more active person in general. You are also less likely to develop injuries when doing other exercises.
Fitness ball exercise is something that can benefit everyone, regardless of age or current fitness level. It is fun, convenient and an extremely efficient way to work your whole body.
Maire Brody writes on many topics, from cultural issues to health and weight loss. Find out more about the benefits of fitness ball exercise.
The roll over Pilates move forces you to keep a strong core during your workout. Learn how to do the roll over on an exercise ball in this free 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
When doing chest presses with an exercise ball, use free weights to maximize your workout. Learn how to do chest presses 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
Work your hip, butt, and core muscles with an exercise ball. Learn how to do thigh squeezes 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
Strengthen your back muscles with an exercise ball. Learn how to do back extensions 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
Define your abdominal muscles using an exercise ball. Learn how to do tuck exercises in this free 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: 5 / 5
Interested in toning your oblique muscles? Learn how to use the stability ball for a wide variety of exercises that target your core. Also, For more Exercise TV Workout Videos and Products, go to bit.ly
Stability Ball Exercises to Strengthen your Abdominals
There are some stability ball exercises that are designed to take care of your core, or abdominal muscles.
1. Begin your abdominals-strengthening stability ball exercises by placing the ball beneath your lower torso and hips, and while keeping your knees slightly bent or fully straight. Put your hands behind your head or your back, then slowly roll down the ball as you would on a slide. Make sure that your body is straight as you do this, and that you pull in the muscles of your abdominals as you slide down the ball.
2. It can be difficult to balance on a stability ball, so increase your endurance and sense of balance by placing the ball under your abdominals and hips. Place your hands on the floor, keep your legs straightened, then lift your feet off the floor. Keep your body upon the ball, and straight, for about twenty to thirty counts. You will find that your body is most stable if you pull your abdominal muscles in.
3. Continue this part of the stability ball exercises by raising one of your arms out to your side. Make sure that you do not roll off the ball or place your feet back on the floor. Do this for the other arm. This exercise is designed to firm your arms and legs, as well as to contract and stretch your hard-to-reach abdominal muscles. It is in fact difficult to carry out, so do it slowly, and stop it if you begin to feel sharp pain in your arm muscles.
4. Continue this set of stability ball exercises by placing the ball in front of you, then laying your hands upon it, so that your arms are parallel to each other. Imagine that a string is being threaded through your belly button, and someone is pulling it backward into your spinal column. This will force you to tighten your abdominal muscles. As you tighten these muscles, roll forward slowly and roll the ball along with you. Roll the ball as far away from you as possible without bending your back or straining your back muscles.
5. To return to your original position, pull your elbows toward the surface of the ball, then squeeze your abdominal muscles inward. If you have back problems, you can substitute this exercise for a simple abdominal contraction. Lie down on your back, then place your knees, shins, and feet on the ball. Put your hands behind your head, then contract your abdominal muscles. Do not bend your back, and breathe steadily.
Stability ball exercises are ineffective without the proper diet, or without exercises accessories, such as dumbbells, resistance cords, or an exercise mat.
If you are interested in carrying out stability ball exercises, seek the advice of your nutritionist, or a local gym instructor. If wrongly carried out, stability ball exercises can be dangerous and can lead to injuries.
To reshape your body with an exercise ball workout, visit http://www.exerciseballworkout101.com for more information
Strengthen Your Core With Stability Ball Exercises
Article by Sarah Labdar
Exercise balls have been around for a long time. You may have seen them at the gym, or you may even have one at your house. Fitness balls have been used by physical therapists and personal trainers alike. The reason this exercise equipment is used so frequently and by so many is because it
Strengthen Your Core With Stability Ball Exercises
Exercise balls have been around for a long time. You may have seen them at the gym, or you may even have one at your house. Fitness balls have been used by physical therapists and personal trainers alike. The reason this exercise equipment is used so frequently and by so many is because it’s relatively inexpensive and easily accessible, but also because it has such great benefits for the body. Exercise balls focus on strengthening the torso/core to improve complete body function and reduce the risk of injury. Because it is an unstable environment it challenges your muscles, by contracting, to keep yourself from falling off. Additionally, it keeps your spine in proper alignment while balancing upon the ball. Many of today’s spinal injuries are due to repetitive stress, prolonged sitting or standing or muscle weakness. By using a stability ball you strengthen the muscles and improve balance, while keeping your body in constant motion due to the instability, which increases circulation of blood, oxygen and nutrients. Constant motion also burns calories and boosts energy. Fitness ball workouts target specific muscle groups such as abdominals, back, pelvis and legs. You can add weights, other body parts or additional movements to increase the intensity as well. Using an exercise ball can be as simple as replacing your office or desk chair with a stability ball or sitting on one while watching TV at night. Here are some stability ball exercises that can strengthen your muscles, improve your balance and keep you healthy.
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Squat & Reach- Hold the ball out in front of your with your arms parallel to the floor. Bend your knees into a squat and keep your back straight. Don’t over extend your knees beyond your feet. Tighten your abs and breathe deeply. While keeping your lower body still, rotate your trunk and arms to the left. Hold for 3 deep breathes. Then return to center and rotate to the right. Repeat this exercise 5 times and build up to 15.
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Abdominal Crunch- Sit on the ball with your feet resting flat and knees parallel to the floor. Keep your back straight and your abs engaged while you lean back as far as you can while keeping your abs tightened. Hold for 3 deep breathes and return to starting position. Do 5 times and build up to 15.
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Roll Up- Lay on the floor with your knees bent, legs together and feet flat on the floor. Hold the stability ball between your hands above your chest. Contract your abs and curl your chin to your chest while rolling up until your shoulders are off of the floor. Reach your arms with the ball out over your bent knees. Hold for 3 deep breaths and slowly roll back to the floor. Repeat 5 times and build up to 15.
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Back Extension- Lay on the fitness ball on your stomach with the ball positioned under your hips. Legs should be extended out behind your body. Place your hands behind your head. Slowly roll your body down the front of the fitness ball. Then lift your chest off the ball, until your shoulders are in line with your back. Do not over extend your back as this could cause injury. Repeat 5 times and build up to 15.
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Butt Lift- Sit on the fitness ball, lay back and roll your body out so the ball is now under your head neck and shoulders. Keep your upper and lower body in line by contracting your abdominals. Your knees should be bent with your feet flat on the floor. Lower your hips towards the floor with your back rounded against the ball. Squeeze your glutes to raise your hips until body is in a straight line. Do 5 repetitions and build up to 15.
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Bridge- Lie on the floor with your feet and heels propped up on the stability ball. Tighten your abs and slowly lift your hips off the floor until your entire body is in a straight line. Hold for 3 deep breath. Repeat 5 times and build up to 15.
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Leg Extension- Lay on the ball with it under the upper back. Knees should be bent with the legs parallel to the floor. Lift your arms straight above your body. Lower your arms behind your head while raising your right leg in a straight line. Return to starting position and repeat by alternating legs. Do 5 repetitions on each leg and build up to 15.
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Graduated with a BA in exercise science and have worked in the medical field since. My focus is alternative medicine however all aspects of health interest me. Check out my health website!
Everyday Health, Live your Life to the fullest!
http://www.universalhealthinfo.com/Stability_Ball_Exercises.html
www.g-muscle.com Gustavus Wyche, Washington DC, NASM Certified Personal Trainer. In this video I demonstrate abs exercises using a stability ball.
CLICK HERE for a FREE WORKOUT!! www.TurbulenceTraining.com and Here are my 3 favourite stability ball ab exercises that can be done at home and will build your abdominals to give you that six pack look. The first exercise is the stability ball rollout. So to get into starting position, kneel on a mat, with your body in an upright position and hands on the ball. Now, roll out for a count of 3 seconds, stretching your abs, and then return to the starting position by contracting your abs for a 2 second count. Perform a total of 10 repetitions for this exercise. After the stability ball rollout, the next exercise to perform is the stability ball jackknife. There are a couple of ways this abs exercise can be done; one, with your elbows on a bench and feet on the stability ball, or alternatively, with your hands on the ground and your body in the pushup position. For the purposes of this explanation, I am going to do it with my elbows on the bench. So to start, place your body in a plank position with your elbows on the bench and feet on the stability ball. Next, while bracing your abs, tuck your knees up to your chest and back out again. This abs exercise although very effective is not quite as hard as the stability ball rollout. The third exercise of the stability ball triset is the plank with elbows on the ball. According to Men’s Health, this exercise is 30% harder than a regular plank with elbows on the ground. So, to get in position, place your elbows on the ball and your …
