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Fitness Ball Exercises

cleo — Fri, 21 Oct 2011 04:34:00 +0000

Fitness ball or Swiss Exercise balls have indeed brought a kind of revolution in the way exercise these days. You can perform a number of exercises for whole body toning using fitness balls. Read on to learn about some very effective fitness ball exercises.

The first popular exercise that women and men can perform using a fitness ball is the elevated push up exercise. For this you need to place the front of your knees on the ball and support your body weight by putting your hands on the floor making sure that your body is in parallel to the floor. Now, lower your body and do a regular pushup and inhale while going down and exhale while moving upwards.

Also, perform ab rolls using a fitness ball. For this you need to start in kneeling position with the ball as close as possible to you. Now, put your hands on the ball and clasp them. After this extend your body while balancing your body and now come back to the starting position.

So, now we assume that you can perform these easy fitness ball exercises with the help of instructions mentioned in this article.

Squatting with Ball Exercise

cleo — Fri, 16 Sep 2011 06:34:51 +0000

Whether you agree or not, squatting is an effective way of exercising and it can be made more interesting using a ball. Yes, Swiss exercise balls make squatting more effective and interesting for health conscious people. This ball allows you to squat anywhere, be it at home with ease.

All you need is to take the help of a ball to support your back for deeper squats. Now, stand with a ball between your lower back and a wall. After this, squat down while pressing against the ball for support. Make sure to keep your feet firm and far away from the wall to keep the knees behind your toes when you lean back in to a squat.

Next step is to press up with your heels and then, return to the normal standing position. For greater results, perform these squats using a ball for 12 to 12 times in 2 or 3 sets. Performing this squatting exercise with a ball on a regular basis helps strengthening thighs, hips and legs to a great extent.

Best Ball Exercises

cleo — Sat, 17 Jul 2010 18:54:06 +0000

You all will agree that exercising can be done in different ways using different items, but nothing is as exciting as using a Swiss ball for exercising. Read on to know some of the best ball exercises in this article.

Plank Ball Exercise: Try out the plank ball exercise for strengthening your lower back. Just lie on your stomach on the ball placed on the ground. Then, squat in front of it placing your stomach on it and pushing your feet while keeping your hands on the floor for balance. Try to squat holding for 10 breaths.

Side Crunch Swiss Ball Exercise: Try this ball exercise for getting extra fat out of your sides. Just lean on such a ball with your right hip and torso on it. Support yourself through your feet and then clasp your hands behind your head and crunch your torso as far as you can. Make sure to repeat the exercise on the other side too.

Thigh & Belly Toner Ball Exercise: Use the Swiss ball for toning up your thighs and belly. Just lie on your back keeping your arms at your sides. Now, grasp the ball between your feet and raise your legs as high as you can making a 90 degree angle. Repeat the step for at least 15 times.

Ball Pikes: Exercise of the week

cleo — Fri, 27 Nov 2009 16:18:38 +0000

Want to feel better? Do you want your liveliness and conceivably even survive longer? Look no further than doing regular exercise. If you are looking for a new way to work the abs using an exercise ball, ball pikes are great for aiming steadiness, firmness and, core strength. Ball pikes are a more superior version of the tucks and involve the use of abs to pull your body into a hilltop position with the legs erect. This is a sturdy move and so you should feel very contented via an exercise ball. You can always amend the move by keeping the knees slightly bent and only lifting the hips a few inches.

Start the initial position by balancing your legs on the stability ball and hands on supported on the ground.
Make sure that the initial position of the legs, abs and spine is straight.
Now compress the abdominal muscles and try lifting the butt towards the ceiling as upwards as possible.
For a more difficult and tough exercise try keeping the legs straight ending in a straight-leg pike with the toes on the ball.
Return to start position and repeat for 10-16 times the above steps.

Lying Ball Squeeze

cleo — Fri, 20 Nov 2009 16:09:30 +0000

Tone your inner thigh muscles and core performing this lying ball squeeze.

Lie down on a mat or on the floor with your hands and palm placed straight on the floor.
Now bend your knees with your legs placed on the ground.
Place a ball tenderly between the knees holding it resolutely clutching both the thighs together.

Now compress your abdominal muscles and then slowly lift both the legs holding the ball.

Now move the legs in one direction. While doing this make sure that your hips, arms and spine remain in contact with the ground.

Now repeat the same movement of the legs in the opposite direction.

For a tougher exercise place the ball between your ankle and repeat the above steps.

Back Extension With Ball

cleo — Fri, 26 Jun 2009 14:53:16 +0000

Back extension exercises are an excellent way of exercise that makes you feel having fit and healthy spine. The back extension with ball exercise not only helps condensing pain, tautness and inflexibility but also makes you feel young and full of liveliness. But while doing the exercise keep in mind one thing that if the exercise is not performed correctly that it may disturb your spine and create more problems. So here I am to help you out by giving you the right steps to perform the exercise correctly.

Take a ball. Place the ball in front of a wall at such a distance that when you lie down on the ball your torso should be resting on the ball.
Position your feet across the wall so that it helps balancing your body.
Place your both arms on the back of the head supporting it and the head facing downwards.

Now slowly start lifting your head, torso and spine at an angle of 30 degrees from the start position.
During the practice of the above step exhale.

Now after raising the head and spine at an angle of 30 degrees try to stretch your spine and torso more, say at an angle of 45-60 degrees, depends on body to body. Keep exhaling during this step too. Seize this position for a few seconds.
While doing the above step keep balancing the ball.
Now slowly come to the initial position and inhale while coming to the start position.
Perform 10-12 repetitions of the above steps.

Dumbbell Reverse Flys Seated on Ball

cleo — Sun, 21 Jun 2009 13:17:19 +0000

Tone your upper body muscles by practicing dumbbell reverse fly’s seated on ball regularly. The steps to perform the exercise rightly is described below.

Take a ball and balance yourself by sitting on the ball with your feet placed flat on the ground.

Hold dumbbells in both your hands with the palms facing inwards.

Bend yourself leaning your chest and spine in downward direction and place your hands besides both the feet.

Now raise both the arms sideways at an angle of 45 degrees slowly.

Now bring the lifted hands to the shoulders so that the hands and shoulders are in one line.

Try to keep your hands as straight as possible.

Repeat the exercise for at least 10-12 times.

Exercise of the week: Crunches on Ball

cleo — Fri, 15 May 2009 17:43:40 +0000

Get strong and sexy abs by doing these crunches on ball. Tone your abdomen muscles by balancing yourself on the ball and performing crunches. Below are the steps to perform crunches on the ball.

Take a stability ball and position your back on the stability ball.
Raise both your hands towards the head and cross them over the head.

Now inhale and expand your stomach.
Now raise your head with the help of the hands while maintaining the balance on the stability ball.
Exhale and contract your stomach while doing the above step.

Note: If your head and neck muscles get tired very soon than your position on the ball is not proper. Just again balance properly on the stability ball and try the crunches again. While doing the crunches place your tongue upwards in the mouth. This would help the muscles deep in your neck kick in.

Exercise ball curls

cleo — Sat, 11 Apr 2009 16:31:12 +0000

No big machines or investment required. It is an excellent bodyweight exercise for beginners like you and me. So let’s check out the steps for doing the exercise.

Start the exercise by lying down straight on your back.
Place a large ball under your heels as shown in the figure.
Lift your hip and make sure that the knees are not bent.
Place the hands on the floor.

Now slowly bring the ball under your legs with help of your heels.
Make sure that your hips don’t touch the ground.
Seize the position for a few seconds.
Repeat the above steps for at least 5 times.

Clamshell Crunch with Ball

cleo — Fri, 06 Mar 2009 12:42:54 +0000

Want to have sexy and stout abs? Perform Clamshell Crunch with ball and get sturdy abs.

· Lie down straight on a mat.

· Hold a ball between your legs with the knees folded.

· Place your hands behind the ears in a crunch position.

· Get sure of your abs being erect and taut.

· Now try and raise your body from the butt along with the legs carrying the ball.

· At the same time lift your head towards the ball with the help of your hands.

· Exhale while doing the above two steps.

· Now return to the starting position and inhale.

· Repeat the above steps for 15-20 times.