You don't need a room full of expensive equipment to tone your muscles. You can use an exercise ball, also known as a balance ball or a stability ball, to add intensity to your workout. Talk to your doctor before starting a new regimen, especially if you have injuries or health problems.
Bridge
Tone your back, legs and buttocks with the bridge exercise. Place a stability ball on the ground and lie with your shoulders, neck and head resting on the ball. Bend your knees and put both feet on the ground at about the width of your shoulders to balance your body while you keep your back straight. Cross your arms so your right arm is resting on your left shoulder and your left arm is resting on your right shoulder. Hold the position for three counts, then release. Repeat 12 times, then rest and do an additional two sets.
Pushup
Place a stability ball on the ground and kneel on the ball with your heels on your buttocks and both hands on the ground to balance yourself. Your hands should be about a foot away from the stability ball. Bend your elbows as you bring your head toward the ground, then straighten your elbows to bring yourself back up again. Repeat.
Standing Sqauat
Stand straight about one foot away from a sturdy wall. Turn so your back is facing the wall. Place a stability ball between your back and the wall, so you can lean against the ball and it rests on your lower back. Bend your knees until your legs make a 90-degree angle and hold for three counts. Straighten your legs and repeat 12 times, then rest and do an additional two sets.
Twist
Stand straight with your feet at a little bit wider than shoulder-width apart. Hold an exercise ball with both hands, then lift it toward the ceiling with your arms straight. Bend your knees as you lower your body into a squat, then squat as you trust your upper body forward and hurl the ball in between your knees in a swift motion. Bring the ball back toward the ceiling and repeat the exercise for 30 seconds.
Member Comments