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5 Exercises To Do With An Exercise Ball

Posted Apr 25 2013 7:10am

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Exercise balls are so useful for everything from cardio to core.  Here are a few good exercises to try with them!

1. Squat Holding Big Ball 

 With legs wider than hip distance, hold ball with two hands.  Squat and bring ball to the floor then with lots of arm strength, lift ball in one smooth motion to the ceiling.  Continue squatting while swinging ball to the floor and up to the ceiling. Repeat 15-20 times for 3 sets. 

2. Plank on the Ball

 Place elbows and forearms on the ball and toes on the floor directly behind them.  When you are stable, lift your body off the ground so you are using the ball to plank.  If you are feeling good, point your toes and move an inch back and forth while in plank position.  Try for 20-30 seconds and keep working our way up!

3. Lying Hamstring Curl

 Lay on the floor with your back on mat or floor.  Place your onto the ball, with your heels digging into the ball.  Slowly roll the ball toward your body, keeping your abs tight, as you lift your body and bring the ball in closer.  Slowly roll the ball out keeping your hamstrings engaged.  Repeat for 8-12 times for 3 sets. 

4. Ball Pass

Lay on the floor with your hands and feet extended.  With the big ball between your hands, lift your head, neck and shoulders up to meet your feet and place the ball between your feet.  Lower your legs and reach your arms back to wear they started and then do the reverse motion.  Lift your legs to bring the ball to your hands and continue transferring and passing the ball back and forth for 10-12 times.  Try for 3 sets!.

1. Reverse Crunch

If you are ready for an advanced ab move- try this!  Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands. Walk your hands away from the ball until you feel the ball reach your upper thighs. Keep your shoulders directly above your hands. Tighten your abdominal muscles and push your knees into the ball as you bring your knees toward your chest.  Slowly roll the ball out and repeat. 

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