The new fad in exercise is using an exercise ball. If you go to a gym then you already know or have seen them. The exercise ball workout can really speed up progress in the mid section. Are you needing a little help in the mid section? Using the exercise ball really works. You get a better workout that targets the abs in less time then doing crunches or using other ab machines.
Have you ever used an exercise ball before?
If you have you know what I’m saying is true. If you lean on the ball with you back you can really feel the abs tense up just trying to stay balanced. You’re using your abs before you even do any exercising. Now lay on you back on the ball and lift you self up, then back down and up again. Make sure to keep you balance, you will be having ab pain in no time. You really start working those abs fast. Ask any fitness trainer, good abs is the core that is needed for an overall fitness plan.
You can do all the ab exercises right on the ball. If someone tells you, you need something other then just a ball, there wrong. You can use the exercise balls to work the upper abs, the lower abs, the obliques, and all this is being worked faster then on the floor or other exercise machines.
Exercise Ball inflated properly
Remember if you own your ball or use one at the gym, it is important that you keep it inflated properly. You need a good balance of air in the ball. Not under inflated or over inflated, you want a good bounce in the ball if you sitting on it. If you sit on the ball and end up on the floor, its a good indication that you need more air. If you sit on the ball and there isn’t any give to it then you might have to much air in it. You want to be able to sit comfortably and keep you balance.
When you get the ball ready with the proper amount of air in it, you want to lay on it in the crunch position. Keep you feet on the floor and put your hands behind your head. Now start doing a small crunch making sure to keep you balance, you don’t want to end up on the floor. You’ll be shocked at how fast your abs start to burn. It’s because the exercise ball is very effective in working your ab muscles. Get one for yourself if you don’t have one. It’s fun and easy to start working with. You’ll have the results you want in no time. It’s no wonder why fitness experts recommend them, get one for yourself and start having fun.
Using Your Exercise Ball
Have you been thinking summer is just around the corner and you need to get your self in to shape before that beach vacation? Do you wish that you had a hot body? What is your definition of a hot body? Is it the abs, a tan, a new bathing suit. Are you one of those people that spend the entire winter and spring months trying to get into shape to look good during the summer? Well if you want to get in that new bikini and looks set for this summer try using an exercise ball to workout those abs.
One of the biggest reasons and exercise ball can be so effective for your exercise routine is because you are the person must learn how to balance yourself on the ball. Just take a second and think about how many muscles do you think it would take for you to sit and balance yourself on the exercise ball. You’re using your legs your abs are back your butt and many other things going on just to keep your balance on that round ball. Now if you want to spice up your exercise routine grab an exercise ball, you’ll be surprised just how fun you routine can be. Now you have to be careful, you are remember sitting on a round ball and need to be careful about falling off. So take it slow at first and get used your ball before going nuts. Mastering the exercise ball will greatly improve your balance and posture at the same time keeping your exercise routine from getting boring.
A lot of people out there have an exercise ball already in their home. If you’re like me it’s not the garage collecting dust or like my neighbor sitting up in their attic. Get that ball down from the attic and test the dust off of it because you never know how much fun you can have with that simple exercise ball. Now if you don’t have a ball you can pick up exercise balls from lots of different places just make sure you get one that comes with a pump or Viacom separately because you’ll have to inflate the ball or deflate the ball to the right amount that’s good for you. Once you’ve inflated or deflated your ball to the right amount where it can bounce on the floor yet you can still sit and not all the way through to the floor you can start your easy exercise balls routines listed below.
We hope you enjoy the exercise ball workout and tips here, and we invite you to check back often, as we regularly add exercises.
Exercise Ball Workout
Try starting by lying your lower back on the ball. Make sure your feet are flat on the floor and your legs are bent. Also make sure your thighs are as parallel to the floor as possible. Now if you can, try putting your hands behind your head but don’t pull up with your head just place them back there comfortably. This position should look something like a crunch or sit up position but you are laying your lower back on the exercise balls. Next, you can crunch your abs slowly, hold for a few seconds and you can then lower back down onto the ball, being careful to keep your balance. You don’t want to roll off the ball your first time. Remember that when you’re crunching you need to exhale all the air out of your abdomen and then breathe back in when you’re laying back down. This will give you the fullest effect of the crunch.
You can can do three sets of 12 or go for repetitions altogether it depends on your fitness goals and your fitness level. If keeping your balance at the beginning is too difficult you can also do your crunches by lying flat on your back on the floor and putting your feet up on the exercise ball making sure to cross your legs. Now you can perform the normal crunch without worrying about rolling off the ball.
2. Lateral rolling
Lie on your back on the floor. Place your heels on the ball with knees bent to an angle of 90o. Place arms out to sides flat on floor. Roll the legs to the right as far as possible but keeping both shoulders on floor. Repeat to the left. Try to repeat this 5 times to begin with.
3. Plank Position
Plank position is popular in yoga and Pilates routines, but it is becoming a staple in exercise ball workout sequences as well since it is so effective at toning the core muscles. Lie across the ball on your stomach with your hands and feet down on the floor and then walk your hands forward, allowing your body to transfer over the ball until you have your feet on the ball and your arms are supporting your body weight in push-up position.
Feel the tension through your abdominals and other core muscles as you hold the position for 30 seconds. Gradually work up to 2 minutes in plant position.
4. Strengthen the entire musculature
Lie on your back and take the ball between your legs and lift the ball with your legs. The arms remain on the floor until you have lifted the ball with your legs over your upper body. Now bend slightly up to the ball and grab it with your hands. The legs stay up and you move the ball behind your head. Now move the ball back to your legs and move your legs (with ball) back to the starting position.
5. Back Exercise
Lay your back on the floor and lay your legs on the ball. Then stretch your body so that a ramp is created. Stabilize them laterally through your arms. Now lift up one leg and lower it again. Now you can do this alternately … left leg, right leg, …
6. Train your arms
As with the back exercise, place your back on the floor and the legs on the ball. Now lift your whole upper body with your arms and lower it again by bending your elbows. Repeat this several times.
7. Lateral rolling
With this exercise you will train the glute muscles and the lateral abdominal muscles. First, lie down with your back on the floor and put your legs on the gymnastics ball. The thighs are at a 90 degree angle to the floor. Now turn the legs at a 45 degree angle alternately to the left and right. The shoulders always remain flat on the floor during the exercise.