Guaranteed No Stress EXERCISE BALL

The exercise ball has many names. Some people refer to it as the Swiss ball, stability ball or a fitness ball. One thing for certain is that you will do not have a shortage of exercise ball exercises to accomplish. There are tons of different exercises that can be done, from beginner to advanced. The majority of the ball exercises are fun plus some are insanely crazy to accomplish.

The exercise ball is ideal for building your core muscles, it improves your stability, balance and will give you that elusive flat stomach, lululemon cycling leggings in the event that you work hard enough. Exercise ball exercises are excellent for toning and a total body workout.

Listed below are 5 popular and effective ball exercises, you can immediately start with:

The “Seated Wall Roll” focuses on your buttocks, hamstrings and quadriceps. Place the exercise ball between a wall and your back. Keep your back straight and slowly begin to squat, until you come in a sitting position. Go back to your normal standing position. Constantly be sure you focus on posture and that you retain your back straight.

Abdominal Roll. This is the great exercise that targets your abs. Lie flat on to the floor, with your back and bend your knees. Keep the feet flat on the ground and place the exercise ball together with your thighs. Roll the ball around your knees, with the tip of your fingers, like you’re doing crunches. Be sure to keep your back flat on the ground and only lift your shoulders. Do as much repetitions as you can, but not more than 10 to 12 repetitions at the same time.

Opposite Limb Extension.This is almost just like the superman move. Lie down with your stomach on the exercise ball and balance yourself together with your feet and hands. Lift your left arm and right leg up. Keep your back straight as a plank and hold the position for 2 2-3 3 seconds. Go back to your resting position and alternate. This exercise is ideal for your lower back, hamstrings and buttocks.

Balanced Push-Ups. I like this exercise a lot. It might seem daunting at first, but you’ll get use to it. In a few ways this exercise is much easier than normal push ups. The exercise ball exercise gives your triceps, shoulders and abs an excellent workout. Runners will benefit from the shoulder workout. Put the hands on the exercise ball and rest your chest against the hands. Your body needs to form a 45-degree angle with the ground. Make sure your back is always in a straight line. Slowly lift yourself up from the ball as if you are doing push-ups. I find these push-ups to become more gentle on the body.

The Superman. This exercise is fun and targets how long you can hold the position. Lie on the ball together with your stomach and balance yourself with the tip of your toes. Increase your arms up before you and pretend you’re flying like superman. This exercise targets on your own back and buttocks. The target is to hold the “superman” position for as long as possible.

Now a small disclaimer. Consult your doctor first if you have any health issues, concerns and back injuries. Please do not rush into this and take on too much. This can be a common mistake newbies make. They want to do everything in one day, hoping to see results overnight. Remember it isn’t a race. Exercise ball exercises must become a way of life. It must be part of your daily routine.

Always focus on form and posture. It can help to help keep your abs tight when you do the ball exercises. One of the better tips I ever got would be to do your exercises before a mirror. This way you can examine if you are doing the exercises correctly.

So what are you currently waiting. Go get yourself a fitness ball and start focusing on your core.

Matt can be an avid runner and happens to be training for the 2011 Two Oceans marathon and 2011 Comrades Ultra Marathon in South Africa. He is a father of two, who keeps him very busy, and loves the outside.

Leave a Reply

Your email address will not be published. Required fields are marked *