Archive for the ‘Fitness exercise Balls’ Category

Looking for a cost effective way to improve your overall health? Then why consider using an exercise ball. Through using the right sorts of exercise ball workouts one is improving not just specific areas of the body but it as a whole. This is because they require you to use all muscles at any one time when doing any particular exercises including the core ones.

Along with allowing you to work far more of your body at any given time this piece of equipment takes up considerably less space than a treadmill or rowing machine does. Plus you can carry out exercise ball workouts in the comfort of your own home.

So what kinds of exercises are suitable for one to carry out as part of a workout regime that involves the use of an exercise ball? Below we look at some of the basic exercises that if you invest money in an exercise ball can be incorporated into your daily workouts.

Exercise 1 – Incline Dumbbell Chest Press

With this exercise you sit on the floor with your upper back resting against the ball making sure that your feet are flat on the floor. Plus your knees must be bent so that your hips will drop to the floor. Now take a set of dumbbells and hold them so that they are in line with your shoulders and very slowly lift them towards the ceiling. As you raise the dumbbells make sure that your lower arm remains perpendicular to the floor.

Exercise 2 – Squat and Press

For this exercise you need to be stood upright but with your knees bent slightly. Now take the ball and hold it up in front of your face. This is the position from which you start and then finish. Once you feel comfortably slowly bend your knees to the side so that you lower the exercise ball towards the floor. You will find that you that the movement you are making is similar that you would do when doing squats. Now you need to raise the ball making sure that your legs and arms are extended fully so that it looks like you are pushing the ball towards the ceiling ensuring that you raise it above your head. Now remove to the original position and repeat this exercise.

Exercise 3 – Crunches

You need to be laid down on the ball in a supine position making sure that your body is draped over the ball. Plus also make sure that you extend your arms out behind you. Now take your hands so that they are placed over and across your chest. Once in this position you must very slowly raise your head, neck, shoulders and chest along with the rest of your spine off the ball making sure that you use only your abdominal muscles. When you reach a position that you find comfortable very slowly gradually lower your body back down again and repeat the movement again.

If you really want your exercise ball workouts to prove effective then it is important that you carry out exercises like these on a regular basis. Every other day should suffice and you should do at least 5 to 8 reps of each exercise at least 3 times when working out.

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When we were younger we enjoyed nothing more than playing with a ball. Yet even as we grow older a ball can prove very effective when trying to remain fit and healthy. Today there are plenty of great fitness Exercise balls available that can make a workout for any adult more enjoyable.

But along with making exercise more fun these pieces of equipment prove extremely beneficial to one’s health. The reason for this is that using this requires you to use more of your body’s core muscles to ensure that you remain stable when using an exercise ball.
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As well as an exercise ball ensuring that you use more of the muscles in your body it helps to ensure that you use them in the correct way. If you do your exercises properly the chances of you doing injury to them is reduced.

So what sorts of exercises can one do when using any of the fitness Exercise balls available? Below we take a look at some of the ways that many use already and all within the comfort of their own homes.

Exercise 1 – Squats
To do this exercise you need to situate the ball between the lower part of your back and a wall. Now when ready you slowly bend your knees and hips until you find yourself in a seated position. Then when you have reached this position very slowly raise yourself up until you are standing once more. It is important that as you carry out this exercise 8 to 15 times you ensure that the ball remains firmly between your lower back and the wall.

Exercise 2 – Subpine Bridges
You need to sit on the ball making sure that your hand are placed firmly onto your hips. When I the right position you need to start walking forwards and as you do this the ball should out until it has got to your head and shoulders. Then you just walk back again so that you are once more in your original sitting position. Initially you should only do 8 reps of this exercise but as you feel the strength building up in your buttocks and thighs increase the number of reps you are doing until you are able to complete 15 in total.

Exercise 3 – Pushups
In order to complete this exercise the fitness Exercise balls needs to be underneath your stomach and the palms of your hand should be flat on the floor. Then you slowly start to walk out with your hands so you end up with the ball rolling backwards underneath you until it is between your hips and ankles.

Once you are in the right position now you bend your elbows and this will result in you doing a pushup. Again repeat this exercise between 8 and 10 times. As you continue to do this exercise using fitness Exercise balls you will then begin to see the strength in the upper parts of your arms improving.