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Exercise Ball Exercises
Exercise Ball: Go for Anti-Burst Ball
Exercise injuries happen. It is just a workout fact. You expect to tweak a muscle lunging after a tennis ball or diving for a Frisbee.
Stay Put Exercise Ball: BOSO Ballast Ball
We all know and love traditional stability balls but do you find it really annoying that they never stay put? Balls are always rolling all over the place at my gym -- It's so frustrating!
The Ballast Ball ($59.95, includes foot pump and workout DVD) is a weighted stability ball that stays where you put it.
Get on the Ball: Exercise Ball Chest Press
Chest muscles need to be strong, however, women don't always want to work these muscles because we think it will make our chest appear larger, but in reality it will just help tone and lift. The exercise ball chest press is a full-body exercise that not only strengthens the chest, the core muscles (abs, trunk, lower back) but also the buttocks and hamstrings. Here is how you do it:
- Grab a pair of dumbbells and lie on a stability ball (positioning it underneath your mid to upper back) with your feet flat on the floor, knees bent about 90 degrees with ankles directly under your knees.
- Lift your hips up to the sky and keep your abs tight.
Get on the Ball: Plank to Pike
Figuring out how to work an exercise ball into your workout is totally worth it! The ball can transform basic exercise into a super challenging more effective move – crunches on the ball are a perfect example. One of my favorite ball exercise is the Plank to Pike move (or in Pilates we call it "Up Stretch" like the Reformer exercise).
How to Choose and Use an Exercise Ball
Yoga ball, exercise ball, gym ball, fitness ball — whatever you call it, it's a must have for all active people. An exercise ball can be used for both stretching and toning exercises, but if you're new to this piece of gym equipment, here are some things you should know.
When choosing an exercise ball, you should know they come in three sizes, depending on your height.
Get on the Ball: Circling Plank
Plank is one of my favorite exercises because it really targets your upper body and core. Plus there are so many challenging variations such as plank jumping jacks and walking elbow plank, so you mix up your routine and never get bored. Here's another variation that will really work your lower abs, so grab an exercise ball and give it a try.
Get on the Ball: Side Raises for Your Shoulders
Looking to strengthen your shoulders and upper back? Supporting your body on an exercise ball while using weights allows you to stabilize your torso, but it also challenges your balancing abilities.
- Place the gym ball on a flat surface and put your hand weights on the ground, on either side of the ball.
- Now place your belly on the ball.
Lil Tip: Bouncing Balls
You've probably seen the birthing videos of laboring women using large exercise balls as a prop to help them through contractions. When I went into labor, I sat on the bad boy hoping for relief. Unfortunately, it gave me the opposite sensation.
Which Do You Use More: A Gym Ball or Exercise Band?
When you workout, do you have a favorite prop? Both physio balls and exercise bands are great for strength training and adding variety to your workouts, but I want to
know . .
Fit Tip: Trade Your Office Chair For an Exercise Ball
I really don't believe we evolved to sit all day long. Sitting creates tight hips and hamstrings, causes a tight neck and shoulders, and often leads to back pain. If you suffer from these ailments, ditch your regular office chair and replace it with an exercise ball ($27).
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