Working Out Using the Exercise Ball

The exercise ball is a must have in your home gym. Why? Perhaps we can convince you that the exercise ball is a good investment by listing out the different types of cardio and bodybuilding exercises that you can do using the exercise ball.

What you need?

• An exercise ball
• A good pair of shoes
• Comfortable clothes that you can work out in

What do I do first?

• Warm up session
• Do a bit of stretching
• Jog on the spot
• Repeat at least 3 sets before you proceed with our suggested exercise ball workout.

I’m ready and warmed up. Tell me more about the various workouts!

1. Simple Ball Exercise

All you have to do is, sitting on the ball and place your hands on the ball for balance (or place them behind your head if you like challenge). Slowly begin to roll your hips in a circular movement towards the right, making small circles. When you get more comfortable, and can manage the balancing part, you make larger circles. Focus on contracting your abs every time you roll the ball forward. Repeat until you achieve 20 circles to the right and then continue with your left side.

2. Seated Ball March

Sit on the ball with your back straight and abs in. Begin a slow march forward as you sit on the ball.  บาคาร่า  Step using your right foot and then the left. As you get comfortable with the movement, lift your knees higher. You are now ready to march faster. You can also bounce a little on the ball as you march (if comfortable). Repeat for 1-2 minutes.

3. Seated Ball Balance

Sit on the ball. Keep your back straight and your abs in for balance. Place your hands on the ball (behind the head is more difficult to do but you can proceed if you like the challenge). Lift your right foot off the floor, and hold it in the air for approximately 5 seconds. Lower and repeat on the other side. Repeat for 5-10 reps.

4. Exercise Ball Walk

Sit on the ball and place your hands on either side for balance. You can place your hands behind your head if you are up for the challenge. Contract your abs muscles and slowly walk forward. You will eventually slide with your back down onto the ball. Continue walking forward until you’re in a bridge position with the head and shoulders supported by the ball, hips lifted. Walk all the way back until you find that you are seated again. Repeat this movement for at least 10-15 reps. If this feels difficult, hold onto a wall for balance. Another tip is to walk forward a bit at a time until you feel more comfortable.

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