Wednesday, February 20, 2013

Top 10: Exercise Ball

The exercise ball. So versatile and an effective tool to strengthen your core and the rest of you!

-one-
Back Flies
With the ball at your hips, and weights in each hand, squeeze your shoulder blades together 
as you lift your arms. This will work your total back!

-two-
Bicep Curls
Use the ball to stabilize your arms as you perform the curl.

-three-
Chest Press
Keep the ball at your upper back, hips pressed up. Bring the arms down across the chest and 
press back up. You will feel this in your chest, and your glutes!

-four-
Stretching
The ball can be used in stretching tool as well as a sculpting tool. My favorite is a simple back
bend. The ball supports your body as you stretch it out!

-five-
Basic Crunch
On the ball, this crunch takes on a whole new dimension making it hurt! (in a good way, I swear!)

-six-
Hamstring Roll-ins
Misery. Keep those hips up, feet on the ball, and as you roll in the feet towards you, 
prepare to hate me.

-seven-
Hip Press
Feet planted on the ball, press the hips straight up and return to start.
Great for the glutes.

-eight-
Pendulum Abs
Pass the ball from your feet, to your hands, keeping the lower back down the whole time.

-nine-
Leg Lifts
This is an advanced move. Start in plank position. If you feel like you have the balance down-
lift one leg at a time, squeezing the glutes as you do. Repeat 8-16 times and switch legs.

-ten-
Wall Squat w/Front Extension
Start with the ball at your lower back, pressed against the wall. Squat down to a seated
position and back to standing. Can make it a one-legged squat or add a front arm 
extension, biceps curls, or t-raise to the squat.

More great moves here and here.

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