"Star Trek" and "The Jetsons" may have inspired some of the exercise equipment at your local gym, but some fitness enthusiasts prefer a back-to-basics approach. The stability ball and its smaller sibling, the weighted mini-ball, offer a diverse selection of total-body toning exercises. These boredom busters provide an effective antidote to workout burnout.
Toss and Crunch
A stability ball teamed with a weighted medicine ball is a recipe for an effective abdominal workout. Sit on the stability ball, holding the medicine ball with both hands. Walk your feet forward until your hips and upper torso are flush against the ball's surface. Perform a crunch by flexing your upper torso so that your rib cage moves toward your pelvis. Simultaneously toss the ball into the air. Catch it and return to the starting position. The weight of the ball accentuates the negative or eccentric phase of the contraction, where the muscle is lengthening as it contracts. Since your muscles are stronger during an eccentric contraction, accentuating the negative phase produces fast strength gains, says bodybuilding coach Christian Thibaudeau, in an article on the T-Nation website.
Quadruped
Just because the quadruped, once called the fire hydrant, was your mother's favorite butt exercise, it doesn't mean that it's ineffective. A 2006 American Council on Exercise sponsored study reports that it provides a highly efficient and effective gluteal workout. The quadruped, however, is not without its caveats. Some people find it difficult to maintain proper alignment. Others, especially those with strong yet slim legs, find that it does not offer enough challenge. A stability ball and medicine ball rescue this exercise. Kneel on all fours, with your body draped over the stability ball. Place the weighted medicine ball in the groove of one knee, and lift your shin so that the foot is perpendicular to the ceiling. Press your hips firmly into the ball, contract your gluteal muscles and lift your leg to hip height. Return with control. Perform 10 repetitions and repeat on the other side.
Pullover
The pullover works the chest as well as the muscles that support your front upper ribs. Bodybuilders like to increase the range of motion of this exercise by performing it with their spine in extension. This often involves kneeling on the floor with their upper back draped over the bench, which is not a comfortable position. People unaccustomed to this exercise may also be shy about bringing a barbell over their head while the spine is in a precarious position. Using a stability ball and medicine ball is safer and more comfortable. Lie supine with your spine extended over the ball. Hold the weighted medicine ball with both hands, and slowly bring it over your head, imaging that your abdominals are pulling up like a zipper. Perform 12 repetitions.
Ball Bridge
The ball bridge is an effective hamstring and gluteal exercise. Adding the medicine ball adds adductor or inner thigh firming to the workout. Lie supine with your knees bent and your feet on the stability ball. Place the medicine ball between your inner thighs. Lift each vertebra to create a spinal bridge, and simultaneously squeeze the ball with your inner thighs. Return to the starting position by letting each vertebra touch the floor. Perform 10 repetitions.
Member Comments