April 2008 Fitness Tips
Stability Ball Exercises
Just about any exercise that is done on a work out bench in the gym can be duplicated on the Stability Ball. Plus more...........Here are just a couple:
Stomach Crunch
- Lie with ball under low back and feet flat on the floor. (Beginners may need to brace toes against a wall).
- Allow back to extend over ball with arms across chest.
- Slowly crunch up, raising shoulders up. Pause.
- Slowly lower self, keeping stomach tight. Repeat.
*Note: There are many variations to doing crunches on or with the Stability Ball. This is your basic crunch.
Squat
- Place ball against a wall, or closed door, and place your low back against the ball leaning against it.
- Legs should be shoulder length apart, or slightly wider, with hands on hip.
- Squat down, bending knees, and keeping ball against back. Pause.
- Stand up, squeezing glutes, with the majority of your weight on your legs. Repeat.
Push-ups - Against the wall.
- Place ball against a wall or closed door and approximately at chest level.
- Place hands on ball, slightly to each side.
- Feet should be a comfortable distance away from the ball, but still allowing the above positions.
- Keep back straight, being careful not to sway or arch back, and proceed with the push-up.
*Note: This exercise can be done with the ball against the wall or on the floor; standing on 2 legs or 1; feet can be placed on the ball or on the ground or on a bench. These are all advanced exercises. Be sure you can do the basic ball push-up mentioned above before progressing.
Back - Extensions.
- Lie on ball with stomach on ball and feet straight out with toes on the ground. (Beginners may need to brace feet against a wall or other solid surface.
- Lift chest off ball and pause, keeping back and neck straight. Pause.
- Slowly lower chest to ball and immediately repeat.
- All these exercises can be progressed with weights or other variations. If you are unsure how to do an exercise please ask for assistance. Remember always to check with your physician before beginning any physical exercise.
For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.
Also remember to consult your physician before beginning an exercise regimen. |
