Nine zoning moves you can do with an exercise ball
stability balls are the best thing to happen to strength training since the exercise mat
you not only can use them as a substitute for a weight bench
that you also can do dozens of stability ball exercises using just the ball and your body weight these exercises strengthen and tone
every major muscle especially York or your abdominal
back and hit muscles by doing just a few exercises on a stability ball three times a week you can become toned strong and balanced
says Liz Applegate P HT author of bounce your body beautiful a shape up program designed to be done on an inflated exercise ball
the best part you don't need to step foot in a GM here are nine moves Applegate recommends
do two sets of 10 to 15 reps of each exercise
three days a week leaving one day of recovery between workout sessions
one wall squats stand with an inflated exercise ball between your back in the wall so the ball is supporting you from your hips to your shoulders
your feet should be slightly out in front of your body
keeping your torso Iraq and eyes facing forward
bend your knees and squat down while rolling along the Boldt ward the floor until your thighs are parallel to the floor
hold that position for 5 seconds then return to the starting position
more than know squat belly but and eyes workout to calf raises stand a few feet away from the wall with your exercise ball between
your abdomen and the wall lean forward into the ball so that your body forms a straight tangled line from your heels to your head
aches heal and dries up onto the balls of your feet
cause inhale and lower yourself back to the starting position
three ball pushups
lie face down on an inflated exercise ball with both hands on the floor
walk your hands out allowing the ball to roll beneath your body until the ball is under your shins your hands should be directly below your
shoulders so it looks like you're ready to do a push up keeping your torso straight and ABS
contracted concentrate on pulling your belly button to your spine
bend your elbows and lower your chest would the floor stopped when your upper arms car parallel to the floor
paula's and return to where you started
more than no pushups
know planks and tiny aging all arm routine for torso lived and twist
lie face down with your TBS and chest raped over the ball
extend your legs and place the balls of your feet on the floor with your feet spread about shoulder width apart for balance
extend your arms out to the sides ICS Yale and left your torso off the ball
so your body forms a straight line and immediately twist your torso to the left keeping your hips to stationary
inhale and return to center then immediately twist to the right
lower and repeat five
knee fold up's get in the push up position with your shins on the ball and your hands directly below your shoulders
ICS hale and press your shins into the ball drawing them forward and Bending your knees
so you bring your legs and the ball under your torso
inhale and on core oil is you press back to the starting position
more 50 ways to lose 10 pounds to six
arm swing roles lie face up in a bridge position with your upper back against the ball
your hips lifted in line with your back and your knees bent 90° with your feet flat on the floor
extend your arms over your chest and clasp your hands together
its he Ellen lower your hands to your left as you roll onto the outside of your left shoulder
you're right shoulder torso and buttock will rise up as your left hip lowers keep lowering until
your left shoulder blade is no longer touching the ball
inhale return to start
and repeat on the opposite side
seven back flies drape yourself face down on an exercise ball with your torso against the ball and your knees and feet on the floor
grasp a pair of dumbbells soup cans will work to if you don't have waits extend your arms keeping your elbows slightly bent
so the weights are a few inches off the floor
squeeze your shoulder blades together and raise the way it's up to chest level
paula's then lower yourself back to the starting position
more fives simple moves to prevent neck and back pain eighths scissors left lie on your back hugging the ball between your lower legs
roll onto your left side and prop up your head with your left palm rest are right hand on the mat in front of your abdomen
tangle your right chip forward to your right foot is about 6 inches in front of your left your legs will look like open scissors
exhaled and lift the ball directly torrid the ceiling Paulus inhale and lower back to the starting position
complete a set then switch sides
nine bridges lie on your back on the floor
extend your legs and place your heels on top of the ball rest your arms on the floor by your sides of palms down press your heels into the
bowl and lift your butt off the floor until your body forms a straight line from your feet to your shoulders
only your head and shoulders should be resting on the mat ICS hale and bend your knees
using your heels to pull the ball tour jar but say your feet and up flat on the ball
inhale and extend your legs back to the starting position
the make the move Harter by positioning your arms straight overhead
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