"The ball is probably the single best piece of equipment you can have for a home gym," says personal fitness trainer Ian Savitz of Facts Fitness in Philadelphia on the Women's Day website. An exercise ball is perfect for ab work and crunches and can even substitute for a bench when doing arm workouts. In fact, abdominal exercises done on a ball activate twice as many of your core muscles as standard crunches and situps do.
Abdominal Ball Raise
The abdominal ball raise is a workout that works your hamstrings and glutes as well as your abs. To perform an abdominal ball raise, lie on your back and rest your legs on the ball, keeping them about hip-width apart. Place your arms to your sides with your hands palms down on the floor. Tighten your abs and squeeze your legs together. Lift the ball off of the floor with your legs, pulling your bellybutton in toward your spine. Hold for three deep breaths and then slowly return to the starting position. Begin with five repetitions, eventually working your way up to between 10 and 15 reps.
Wall Squats
Wall squats are great workout for your thighs and buttocks. To perform squats with a ball, place the exercise ball between the curve of your lower back and a wall. While standing with your feet shoulder-width apart, bend your knees and lower yourself five to ten-inches. Make sure your shoulders are level and your hips are square. Hold for three seconds and then slowly stand up. Begin with five reps and work your way up to 12. Perform three sets.
Balance Pushup
Balance pushups work your shoulders and arms as well as your abs. To perform a balance pushup on an exercise ball, lie facedown on the ball with your hands on the floor. "Walk" your hands out until the ball is under your shins. With your hands directly below your shoulders, tighten your abs and straighten your torso. Bend your elbows and lower your chest until your upper arms are parallel to the floor. Pause and slowly return to the starting position. Perform eight to 12 reps.
Overhead Squats
Overhead squats with an exercise ball are a great quad workout. Grab the ball and stand with your legs hip-width apart. Lift the ball over your head with your arms extended -- keep them close to your ears. Squat down with your weight in your heels, keeping your arms extended. Hold for a slow one count, then raise back up. Perform 12 to 15 reps, keeping your arms extended throughout.
Member Comments