Using exercise balls to perform aerobic exercises can help you change your routine and challenge your muscles in new ways. Usually used as strength or stability tools, to perform a cardio routine using an exercise ball, you need to switch quickly from one exercise to another to keep your heart rate elevated. Choose exercises that target your full body and keep your muscles warm.
Overhead Squat
Hold an exercise ball in your hands with your feet shoulder-width apart, your knees slightly bent. Lift the ball over your head with both arms. Tilt your hips backward and begin lowering your hips toward the floor as you bend your knees, keeping your lower legs stable. When your knees form a 90-degree angle, push up through your feet, returning to the stand position. Continue performing the exercise for 30 to 90 seconds while holding the exercise ball over your head. This exercise will target your entire body as you strengthen your legs and work to keep your core and upper body engaged while holding the ball.
Flutter Kicks
Kneel on the ground with an exercise ball directly in front of you. Lean over the top of the ball and place your palms on the floor. Begin walking your hands forward, pulling your torso over the top of the ball. When your hips are centered on the top of the ball, lift your feet off the ground so your legs extend behind you. Point your toes and begin fluttering your legs in a scissoring motion, as if you were swimming the front crawl. Keep your entire body engaged as you target your butt, stabilizing yourself on the ball for 60 to 90 seconds.
Exercise Ball Chops
Stand with your feet shoulder-width apart, holding and exercise ball in your hands at chest-height. Engage your core and twist your torso to the left, squatting slightly as you lower the ball to your left knee. Immediately return to center as you rise, twisting your torso to the right as you reach the exercise ball to your right knee. Continue twisting right and left as fast as you can, controlling the movement from your hips and waist, rather than your legs. Perform the exercise for 60 to 90 seconds.
Exercise Ball Pushup to Pike
Kneel on the ground with the exercise ball in front of you. Lean over the ball, placing your palms on the ground in front of the ball. Begin stepping your hands forward, pulling your torso over the top of the ball. Continue pulling your body forward until your shins are centered on the top of the ball, your body forming a straight line from your head to your heels. Adjust your hands so that your palms are directly under your shoulders. Bend your elbows and lower your chest toward the ground in a pushup motion. When your elbows form a 90-degree angle, push yourself back up to start. From this position, tighten your core muscles and pull your hips upward as you pike your body into a "V" position, pulling the ball in toward your arms with your feet. When you've piked upward as far as you can, release your hips and roll back into the starting position. Continue alternating between exercise ball pushups and pikes for as long as you can with proper form.
Member Comments