Exercise balls have become very popular lately. They can be used in your regular workout sessions or you can attend fitness classes specifically focusing on their use. Performing exercises on or with an exercise ball can help you improve your balance and co-ordination skills as well as strengthen your core. As you balance yourself on the ball, the muscles of your stomach, back and sides engage to hold you steady.
Pushups
Pushups with an excise ball can be performed in two ways. One way is to place your hands on top of the ball and place your feet firmly on the floor behind you in the normal pushup position. You then lower your upper body down toward the ball. The other way is to place your hands on the floor in the normal position and put your feet on top of the ball. In this position, your feet stay raised as you lower your upper body to the floor. You may be wobbly at first and both methods will require your core muscles to keep you from falling off of the ball as you complete the exercise.
Leg Exercises
There are a whole range of leg exercises that can be done with the help of an exercise ball. Try standing with your back to a wall and placing the ball in between you and the wall. Then complete a squat and push your back into the ball as you lower and lift your body. This improves your balance and strengthens your core muscles while simultaneously strengthening and toning your upper legs and bottom. You can also try lunges while holding the ball straight out in front of you. As you lower your body, lift the ball above your head for an effective co-ordination workout.
Stomach Exercises
Performing abdominal crunches on a ball will make you work even harder. Get into position by sitting on top of the ball and rolling it forward slightly so the small of your back makes contact with it. You can then plant your feet firmly on the floor in front of you for balance, and complete your usual set of crunches. A fun way of exercising you stomach muscles is to lie on your back, lift your feet to the ceiling and place the ball between them. You can then alternate between lowering your feet toward the ground and back up and then throwing the ball in the air and catching it again with your feet. This exercise requires a great deal of concentration and co-ordination skills.
Other Exercises
Other exercises that can be performed using an exercise ball include triceps dips, knee tucks, back extensions, hamstring curls, twisting situps, and also most dumbbell exercises that can be performed either sitting or lying down.
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