Exercise Ball Workout

Article by Daniel Cerone

Exercise Ball Workout – Health – Fitness

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There are a number of different exercises you could do with ease which will assist the burn out of calories as well as tone up your muscles. What the exercise ball actually does is to put your body in a certain challenging unstable environment. You can change the intensity of moves along with this unstable pushing force to add up to your workout regime. There are a number of things you can try out on the exercise ball like weight training, abdominal training, sitting around, doing yoga exercises, or even simply playing around.

Be it physical therapy exercises, athletic training or even simple yoga forms, the exercise ball promises some great workouts for you. Made up of soft elastic PVC material with usually a diameter of 35 to 85 centimeters, it comes filled up with air. We can change the air pressure within the ball by removing the valve stem to deflate it and pumping in more air to inflate it. You can plan to start out on your ball exercises after consulting your doctor if you have any kind of injuries. The core workout is a way to exercise your abdomen and back muscles with the ball. The multipurpose workout method needs you to have an exercise ball, a mat and a light medium size medicine ball at times. Also remember that working out on this ball for the first time might be not as easy as it seems to be. For this purpose, you can prop it up against a wall or any other sturdy surface to get more stability.

Before starting your workout on the exercise ball, you need to warm up yourself with some regular cardio routine for five minutes. This will help you to relax your muscles and avoid any strain later on. Repeat each exercise 10-15 times and do the complete sets once, twice or thrice, as per your ability to work out. If you feel any kind of pain or discomfort while doing any movements, take care to avoid repeating the same moves again.

There are a large number of exercises quite popular with the exercise balls. This includes the ball balance, butt lifts, hip extension, abs roll, ball rotation, ball twist, one-legged dead lift, hamstring rolls, one-legged lunge, oblique lift, pushups, squat with leg extension etc. Your best source of exercises would be the exercise videos aired on the TV or ones you can purchase online. Some of the more popular routines are mentioned below.

Exercise Ball Ab Rollout – To start this exercise, kneel on a mat, with your body in an upright position and hands on the ball. Now let your body fall forward and slowly roll out the ball as far as you can without letting your back bow in the middle. Hold for a count of 3 seconds, stretching your abs, and return to the starting position keeping your abs contracted throughout the movement. Try to do a total of 10 repetitions for this exercise.

Exercise Ball Jackknife with pike – So the next exercise to perform is the jackknife with pike. There are 2 possible ways of doing this which are: one, with your elbows on a bench and feet on the stability ball, or alternatively, with your hands on the ground and your body in the pushup position. When attempting to do this for the first time, it would be best to start with elbows or hands on a bench with your feet on the exercise ball in a plank position.

With a normal jackknife you tuck your knees up to your chest and back out again. Doing it with a pike movement you keep your legs straight and slowly push your hips high rolling your feet over the ball. At the mid point you should have the balls of your feet on the ball with your legs and back straight and your body in a upturned V shape. Contract the abs then slowly return to the starting position. This is a tough exercise and it takes a while to get the technique perfect. Basically if you can do more than 10 reps without too much effort you are doing it wrong.

Exercise Ball – Plank with oblique mountain climber (made up name) – So, to get in position, place your elbows on the ball and your body in a straight line. Then with knee pointing outwards slowly bring up one leg to your elbow or as far as it will go then take it back to the starting position. Keep your foot off the floor throughout the movement. Do ten reps then repeat with the other leg.

If you want to make this more difficult you can do a couple different things. The first is to move your elbows in front of your shoulders or balance on your hands rather than your elbows. Perform the above exercise ball workouts for 5-10 minutes after your interval training or high intensity resistance workouts and you will lose that pesky belly fat and have abs like a superhero in no time. Your fun workout too, your exercise ball is a challenge that will help you to not only get fit and improve your posture, but recreate the magic of working out with joy all over again. Make sure you get your exercise ball today itself!

About the Author

Smartphysicalworkout has been involved in the Health and Fitness industy since 1999, and is known as a reputable source of online information for the community.www.smartphysicalworkout.com

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Daniel Cerone

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From www.sparkpeople.com, a core workout with our own Coach Nicole! This video will lead you through a 5-minute exercise routine that targets and tones your abs and obliques. If you’re new to using a stability ball, then this is a great way to start learning how to use it!
Video Rating: 4 / 5

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The Advantages Of Medicine Ball Exercises

Doesn’t it bother you as to the main reason so many people advise on getting expensive exercise equipment for an improved and more intense workout? It’s because these costly training equipment provide some important things in which free-weights can not — stability, strict movement, more effect, and I can go on about it for hours!

Apart from how effective all these exercise equipment may be, they obviously come at a price as well! Now think about what you would do if I told you there was another choice that could give you, more or less, the same effect but would cost you way much less? If you haven’t been introduced to proper medicine ball exercises, along with exercise balls, then you might not know what you’ve been missing out on.

Everything I Found Convenient

Honestly, I’ve found that medicine ball exercises can be so beneficial in regards to money and time. Below is a list of the conveniences I had from doing medicine ball exercises:

– was able to save heaps of time

– I managed to save loads of cash

– thanks to their size and ability to deflate, medicine balls and exercise balls can be used just about anywhere! I could even use them in my room

– they force you to balance yourself while doing certain workouts, thus giving access tension causing more muscles to work

– in general, you’re going to get an effective full body workout without any inconveniences

Nevertheless, I can’t really say whether doing medicine ball exercises alone will give you results and change your physique into what you’re aiming for because there are so many other critical factors to take into consideration when it comes to physical appearance. Although, I can actually say that these exercises really help in speeding up the process (if you are doing it right) and they provide the most effective methods of resistance training.

I have got to say that medicine balls and exercise balls really pulled through for a person like me who has no real time to spare. So, I really hope me telling you guys all this will benefit you in some ways. All the best in your health and fitness goals!

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Abs Exercise With Ball – A Routine At Your Convenience

Article by Ryan Matthews

Abs Exercise With Ball – A Routine At Your Convenience – Health – Fitness

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When men head off to the gym to engage in rigorous workout sessions, or start buying equipment that can cause a dent in your bank account, it’s usually because they want to achieve that ideal physique, and most probably get that 6 pack. Trying to achieve that specific look requires a lot of determination and discipline as well as money, and not just spoiling yourself with all this high end gadgetry and equipment to do most of the work for you. One good piece of advice I can share is that by using the abs exercise with ball approach, you’ll have a pretty good chance of achieving your dream body.

The Exercise ball is a product often used and recommended by highly renowned fitness gurus and experts. Made out of elastic and soft PFV material, the Exercise Ball can handle a person’s body weight rather easily, disregarding common factors such as age, health and height. Using the Exercise Ball doesn’t require too much hard work from the user, at the same time making it easier and more achievable to get those abs you’ve been wanting to have.

Workouts with the Exercise Ball include having the user face down with his knees bent on the floor, making a right angle. He pushes himself backwards, flexing his abdominal muscles in the process, stays in that same position for a few seconds then going back to the prone position to relax. If the user regularly does this exercise, his chances of getting his often-dreamt-of washboard abdominal muscles increase along with exerting little to no difficulty at all. Just remember to consider applying a workout that suits your physical condition to make the exercise more effective. Adding some cardio training as well as maintaining a good diet will also help, leading you to the path of enlightenment via the much-wanted 6 pack.

Muscles can be prone to injury, leading to a decline in physical health so make sure you do not overdo your exercise. Regularly performing the “abs exercise with ball” routine most probably 3-4 times a week, will shape you up in no time, thus earning yourself the moniker of “sexiest man alive,” physically speaking of course.

About the Author

Looking to find the best deal on ab exercises with ball, then visit www.perfectabsin7days.com to find the best advice on ab workouts for you.

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Ryan Matthews

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NY Personal Trainers Incorporate Medicine Ball Exercises That Increase Overall Conditioning

Article by Ruchil

A very effective way to increase ones strength, power, and endurance is with medicine ball training. Medicine ball training combined with other training methods such as weight training or circuit training or interval training can have significant improvement in ones overall conditioning. NY Personal Trainers state regardless of an individual’s fitness level, exercises will have positive results. In addition to increasing strength, power, and endurance, NY Personal Trainers training will also help you to build a much stronger core and burn fat. As with any type of exercise program, in order to maximize gains one needs to have proper form and technique while performing NY Personal Trainers exercises. Here are five more common and very effective NY Personal Trainers exercises: As with any exercise program make sure to warm-up and get the blood flowing before starting your workout. In addition to your regular warm-up and stretching, these two active NY Personal Trainers exercises are great to incorporate into your warm-up routine. 1) Overhead Twist: In a standing position, the feet are shoulder width and the NY Personal Trainersis held over head with arms locked. Move the ball slowly left to right and then right to left. This stretches the upper torso and low back. 2) Twist: Identical to the overhead twist except the medicine ball is held in front of the athlete with arms locked; the athlete twists from side to side. This stretches the lower back. Exercise 1: Medicine Ball Chest Press – is performed with a partner or by throwing a ball against a wall. If you are with a partner have them stand approximately six to seven feet away. Make your passes as forceful and as quick as possible by starting with the ball against your chest then extending your arms all the out and releasing the ball. Exercise 2: Medicine Ball Side Arm Pass: is performed the same way as the chest press throw. Have your partner stand approximately six to seven feet away. Have your partner throw the ball to you at your side. Catch the ball with both hands, follow all the way through, and return the ball back to your partner as quickly as possible with all the force you can generate.Exercise 3: Medicine Ball Keeling Overhead Throw – is performed with both individuals facing each other, but kneeling on both knees performing the kneeling overhead throw. Your partner tosses the ball to you in an overhead throw. Catch the ball over your head. Immediately and as quickly as possible, with all your force, throw the ball back. This will work the internal and external oblique, and the spinal region. Exercise 4: Medicine Ball Sit-up and Long Throw – is one of the more difficult medicine ball exercises. Sit down with knees bent in a sit-up position about three feet apart from your partner; place a medicine ball midpoint on your chest. As you crunch up into a sit-up throw the ball towards your partner in a two handed chest pass. Your partner should then send the ball back to you in a parallel direction. This will place you catching the ball over your head, and recoiling back into a sit-up position. Repel the ball back as quickly as possible

Exercise 5: Medicine Ball Underhand and Overhead Pass. Stand approximately four to five feet away from your partner and have your partner throw the ball below your waist. The ball should be caught between your legs. Return the ball forward and upward towards your partner, fast and hard, so that your partner has to catch the ball overhead. Repeat and then change directions. This movement also works oblique and body stabilization. You can pick up the intensity by the speed at which you and your partner pass the balls back and forth. Incorporating medicine ball exercises into a workout is great way to change up ones workout as well as receive the benefits associated with this type of training. NY Personal Trainers explain that by adding just a few medicine ball exercises into some of your workouts will help increase an individual’s overall fitness conditioning. Also, medicine ball exercises are very fun, challenging, and much different than traditional training that most people do in the gym. Incorporate these five basic exercises into your workout and you are sure to notice the benefits of a stronger core, increased strength, power, and endurance.

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Exercise With Ball

Article by Daniel Larsen

See ball. Get ball. Exercise with ball. It really can be that simple. Exercise balls, also known as fitness balls, are just the way to get a great workout. An exercise ball will help improve posture and flexibility as it works several muscle groups simultaneously. It provides a non impact, total body workout. Just adjust the air in it to increase or decrease exercise intensity.

Among the many benefits of the exercise ball, I would say the main one is that because of the instability of the ball, many more muscles are engaged as the body responds to this instability. You don’t get this when you’re exercising on a hard, flat surface. Over time, these muscles become stronger to remain balanced. The abdominal and back muscles, also known as the core body muscles, are the focus of exercise ball fitness programs.

Exercise balls are versatile enough to use for just about anything and everything you can think of. Using your imagination, the possibilities are endless. If weight training is how you like to work out, try using the exercise ball in place of your weight bench. If abdominal training is your thing, try using the fitness ball when doing your crunches and twists. For those that love pilates or yoga, it fits perfectly into your routine, with many books and dvds showing you how to incorporate them into your routines. These are but a few of the many ideas you can come up with. See how many different ways you can alter your workout simply by adding this simple, yet effective, piece of equipment.

Exercise balls are becoming the fastest growing fitness tool, and for good reason. They are inexpensive pieces of exercise equipment suitable for most people; adults as well as children. They are recommended for all ages, as long as you choose the right ball size. The following can be used as a guide in helping you find one that is right for you:

Medicine Ball Exercises – Compound exercises to accelerate your lean muscle strength

Article by David Johnston

The medicine ball often looks like a soccer ball, and comes in a few different weights. Athletes such as boxers use it often as a plyometric exercise, such as catching a ball that is thrown to them, doing a sit-up and throwing it back. This is great for core strength, and full body workouts, as a small number of medicine ball exercises can cover a large number of muscle groups. The medicine ball exercises in this article will give you some ideas for the sorts of compound exercises that are available with a ball, and allow you to build a comprehensive workout that really gets you the results you want.

Since a medicine ball is round, it is harder to keep hold of, and therefore will ensure that more muscles are used both to hold the ball, to grip the ball, to keep your body stable, and to do the addition exercises required. For example, a squat, push-up, sit-up or throw will engage a large number of muscles, and the additional demand placed on your body by using such an exercise tool will really exhaust your muscles quickly. This means that medicine ball exercises are all compound, and will burn a lot more calories, build more muscle, functional strength and overall fitness. It is very easy to use an exercise ball to do an intense workout, and get a cardiovascular workout at the same time. Something that is really important with medicine ball exercises is that whilst you hold the ball, as previously mentioned, you engage a large number of muscles, there muscles must also remain tensed to prevent you from dropping the ball, and this increases the intensity of the exercise. Here are a number of exercises that you could do:

• Medicine Ball Exercises 1 – Russian Twist – Standing with feet shoulder width apart, hold the ball out in front of you at arm’s length, arms slightly bent, and at waist height. Take the ball to the left, still in line with your waist, as far around as you can go, rotating on the balls of your feet to help your movement. Ensure that you keep your abdominal muscles tight and tucked in, and use your core muscles to help you make the movements (try to feel the contractions there). Return the ball in front of you, and perform the same exercise to your right. Repeat. You can make this exercise more difficult by standing on one leg, by lifting your back leg up once you are making the turn to either side.

• Medicine Ball Exercises 2 – Figure of Eights – In this exercise you will move the ball from eye height, to knees height in a figure of eight pattern. Hold the ball at eye level, with your arms slightly bent but extended outwards to your left. Move toward your knee level, on your right hand side, at all times keeping your arms extended but slightly bent. Next move the ball to eye level on your right hand side, then to knee level on your left hand side. Ensure that you keep your abdominal muscle tight and tucked in and try to contract them to move the ball in the figure of eight pattern.

• Medicine Ball Exercises 3 – Medicine Ball Squat – The ball must be held at arm’s length throughout the exercise. Squat down, until your thighs are parallel to the floor, then return to the start position. If the exercise is too easy, you can hold the ball close to your chest, and then as you squat, press the ball above your head, then as you return the ball you’re your chest as you finish the squat.

• Medicine Ball Exercises 4 – Medicine Ball Push Up – From the push-up position with one hand on the ball, the other on the floor, perform push ups. Swap arms, and repeat. If this is too easy, try pushing up, and swapping hands. If that is still too easy, place both hands on the ball, and perform push ups that way instead.

• Medicine Ball Exercises 5: Throwing Push-up – Hold the ball at chest level, on your knees. Throw the ball toward your training partner, or the wall, drop down, perform a push-up, and push hard so that you spring back up onto your knees and catch the ball. Repeat.

Many medicine ball exercises are also compound exercises, and there are fat too many to cover off here. We hope that this gives you a good start for using your medicine ball to great effect, and has you building lean muscle faster than ever before.

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Resistance Band Exercises and Swiss Ball Exercises – The Best Low Cost Gym Equipment?

Article by David Johnston

Resistance band exercises are really great, simply because of how portable a resistance band actually is. Swiss ball exercises can also be quite portable, certainly from room to room in your house, and possibly further if you wanted. Why should you read this? To give you a brief introduction to resistance band exercises and Swiss ball exercises so that you will recognise that they are a really valuable piece of gym equipment, and are portable as a bonus.

So what is a resistance band? Well it is a piece of rubber usually, sometimes if you buy more expensive ones, they have handles at either end, though a tough piece of rubber is going to work fine. The resistance band is used for resistance training, where you will look the band under your foot, around a column, around a chair, under a chair, whatever you need to do to make it work. Resistance bands come in different lengths and with different resistances too, if you want a harder workout for example. The great thing with a resistance band is that it offers resistance in both the concentric contractions and the eccentric contraction, which is basically when your muscle is tensed, and is either getting shorter, or longer respectively. What is a Swiss ball? A Swiss ball is an inflatable ball made out of thick rubber – the balls come in different diameters – the smaller balls are for shorter people, and the larger ones for taller or heavier people. The Swiss ball is also known as the fit ball, or gym ball, and can be used for bodyweight exercises, or exercises with weights.

Here are a selection of resistance band exercises:

Resistance Band Exercises – 1. Squats: Put the middle of the resistance band under your feet, and hold either end of the band in your hand. Stand with your feet shoulder width apart, and your legs straight. Holding your hands up at your collar bone, with your elbows sticking out, slowly squat down until your upper thighs are parallel with the floor, then slowly return to the start position. You should feel resistance during the whole exercise.Resistance Band Exercises – 2. Chest Press: Lie on the middle of the resistance band and hold the resistance band with one end in each hand. By contracting your chest muscles, extend your arms above your chest until they are almost straight. Hold this position, then slowly return your hands to your chest. Repeat for as many time as you are able. Resistance Band Exercises – 3. Bicep Curls: Place the middle of the resistance band between your feet, and hold the ends of the band one in each hand. Keeping your elbows in the same position at your sides, contract your biceps, and pull your hands upward to shoulder level. Hold, and then lower back again slowly. Do not swing or rock to help your progress – perform with strict form otherwise the exercise will not work properly..

Here are a selection of Swiss ball exercises:

Swiss Ball Exercises – 1. Squats: Trap the ball between your upper back and a wall. With your feed shoulder width apart, squat down until your thighs are parallel with the floor. Hold the position, then slowly return to the standing position. Ensure you keep your abdominal muscles tight and tucked in throughout the exercise.Swiss Ball Exercises – 2. Push Ups: Start in a push up position with your shins resting on the top of the ball. Bend your arms and lower your chest until your chest is close but not touching the floor. Briefly hold the position, and then push up back to the starting position. If you wish to make the exercise harder, rest your feet on the ball instead of your shins. You may also keep your feet together to engage your core more. Swiss Ball Exercises 3: Crunches – Sit on the ball with your feet flat on the floor, and lower / roll until your pelvis and lower back are also in contract with the ball. Tuck your abdominal muscles in, and slowly raise your upper body to about 45 degrees, half way between lying and sitting up. Hold, and return to the start position. You can hold your hands at the sides of your head, or across your chest, whichever you find most appropriate.Swiss Ball Exercises – 3. Crunches: Begin by sitting on the ball, then rolling the ball until only your lower back and pelvis are in contract with the ball. Keep your abdominal muscle tight, and pulled in, and contract, and slowly raise the torso until it is about 45 degrees from the horizontal position. Hold the position, then lower to the starting position slowly. You arms may be across your chest or touching your temples, whichever feels best for you.

As you can see, both the resistance bands and Swiss ball are excellent equipment to keep your body strong, and are also excellent to have around the house and use for your workouts. These exercises can be made a lot harder than presented here, by doing things like lifting up one leg, to engage the core, or put more pressure on the legs. We just wanted to ease you into the equipment.

The swiss ball and resistance bands are great equipment to really challenge and strengthen your body, and are great for home gym equipment. All the exercises can be made much more difficult by lifting a leg to engage the core, or make it harder on the legs – these exercises are intended to start you off.

www.myosource.com Baseball training for working your core to increase endurance, stride length, and hips strength. These exercises work the Core muscles, quads, hams, glutes, hips, hips flexor, lower abs and lower back. The Bands are great for all baseball training. Here we are working on pitchers building leg and hip strength. Increasing power and velocity. head on the ball increase power drive Baseball traiing Core Training How to build powermyosource kinetic bands resistance bands fielding throwing running base stealing base running abdominals core exercises core training resistance bands workouts exercises using bands best core exercises core workout exercises resistance bands training
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Best Ab Exercises with Ball – your abs will thank you

Article by Jonny Jonson

Exercise balls are not a new concept and have been around for quite some time in other health related disciplines. The use of an exercise ball will greatly assist the development of a well developed core in addition to working other muscle groups. This will assist in overall weight loss by burning additional calories both during and after exercise.

To develop a great six-pack requires more than just doing endless sit-ups and leg lifts and hoping that they will materialize. There are a huge number of exercises that can be undertaken using a ball but the best ab exercises with ball are detailed below:-

Best Ab Exercises With Ball # 1

It is good to begin with an exercise that is similar to a normal press-up but with your hands up on the ball. Once you have a stable position move one leg at a time in the direction of your chest. Do around 15 repetitions but don’t overdo this if you are new to a program.

Best Ab Exercises With Ball # 2

The second ball exercise starts in the press-up position once again but involves moving the arms forward and dropping the torso towards the floor around 8″. This will work the shoulder area and should be held for around a minute if this can be done without over-straining. Have a break of thirty seconds and then repeat for 15 repetitions.

Best Ab Exercises With Ball # 3

The third exercise also starts with the press-up position, but instead of the hands being on the ball, the feet are placed there instead. Contract the ab muscles to move the feet closer and lift the hips. Once more do again 15 times.

Best Ab Exercises With Ball # 4

For this exercise we sit on the ball, move the feet forward a little so that the ball is now supporting the mid to lower back area. Give your neck some support with your hands and then you will now make the same action as you would for a sit-up. This workout will emphasise the upper abs more than the lower abs.

Best Ab Exercises With Ball # 5

This on is similar to the last but with a sideways twist as you move to a sitting position. Go back to horizontal and then twist to the other side while sitting up. As you improve you will want to retain some tautness in the abs by not sitting up completely.

Best Ab Exercises With Ball # 6

To work the lower abs begin with the ball between your legs. Put you hands behind you to provide some support. Extend the legs again before contracting up to the chest area. Let your legs down without the ball coming into contact with the floor before raising them again.

As discussed at the beginning, there are many exercises that can be undertaken using the ball and there are no real best exercises with ball. These exercises will work the abs in particular and will help you get started.

For lots more information on weight loss, developing six-pack abs, and other related topics check out the attached link:-

http://www.lose-belly-now.com/best-ab-exercises-with-ball.php