THE EXERCISE BALL WORKOUT

If You have seen them in the gym or in the stores but you never really knew how to do an exercise ball workout. Now you can learn the routines without having to take a class and pay a lot of money. Also if you know someone that uses one ask them for some good exercises to use on the ball.

The exercise ball workout is becoming increasingly popular these days. Not only is it a fun way to exercise but using the ball strengthens your leg muscles, back and abs. The gym isn’t the only place using the exercise ball. It is also being used in many birthing procedures. Of course this is only recommended under a physicians care.

Here are a few good exercise ball workouts for you to try at home or the gym:

Butt exercises

This is a great workout that actually works the butt and hamstrings. Lay with your bottom on the floor, knees bent and resting on the exercise ball. Lift your bottom off the floor and squeeze your cheeks together, lifting your hips to the ceiling. Slowly bring it back to the ground and do it again.

Wall roll

Another great exercise ball workout is the seated wall roll. Place the ball against a wall. It should be centered between your shoulder blades. Slowly lower your body until it is in a seated position and go back to the starting position. This exercise not only strengthens the legs but the buttocks as well. This is a great exercise for people with bad knees.

Push-ups

You can do push-ups just about anywhere and with just about anything, including the exercise ball. Workout with it just like you would do with a push up. Place the ball in front of you. Making sure it doesn't slide away, balance your body with your tip toes and begin doing push-ups. If you want to try something a bit more advanced you can do the elevated push up, using the exercise ball workout from before only feet are resting on top of the ball and your hands are on the floor.

A balancing act

This workout can be a lot of fun. But be sure you stay balanced or you can easily fall on your face. Lay your belly on the ball, make sure your feet and hands can touch the ground. Now lower your left hand and right leg out into the air and hold it for a few seconds, repeat this with the opposite. Lower your body to the ground and back up.

Hip and leg lift

This exercise ball workout makes it look like the person doing the workout is actually running or climbing a mountain in slow motion. Back straight on the floor, arms out keeping your balance and one leg holding your body up in the air by using the ball for support. With your free leg, lift it up to your chest and back to the ball.

Leg lifts

With this exercise ball workout you will lay on top of the ball. Your belly should be right over the top of the ball, toes on the floor. Lift one leg up and hold it in the air for a few seconds and bring it back down. Repeat this until you have done your required sets and switch legs.

Stretching

Do not forget to do your stretches before and after exercising with the ball. A good back stretch with the ball is illustrated in the photos below.

When using an exercise ball for a pregnancy you must be careful. Don’t try anything too strenuous. Simply by sitting on top of an exercise ball you can do your Kegels and no one has to be the wiser. You can actually use an exercise ball instead of a chair or the couch, this will also strengthen your muscles and prepare you for birth.

The Exercise ball can be a lot of fun and very rewarding. Get you one today. You’ll love the results after only a few weeks of using the ball.

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DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read.

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