In my own house I have my own
room for whatever I want. It's a multi purpose room that I have set up for
crafts but mostly excersise. In our apartment I took over a corner in our
living room. Over time I have made an investment onto work equipment for my own
room. Note the word INVESTMENT! I do not own any machines but instead I have 1
set of 5 lbs dumbells, 1 set of 10lbs dumbells, 1 8lbs kettlebell, a set of
resistance bands, a pullup bar, a stability ball, a 5lbs medicine ball and a
yoga mat. I bought all of this over
time.
How many of you have one of
those stability balls you purchased way back when? When is the last time you
actually used your stability ball? A few months ago I purchased my own
stability ball . I always loved sitting on my moms whenever I would go over to
her house. Unbeknownst me I was actually doing a very lite core exersize when
sitting on it. This past week I was feeling like I needed to do a little bit more
core work and I really wanted to incorporate my stability ball, so off I went
googling and pinterest-ing to see what I could find. I needed something I could
do in between comercial breaks of my weekly TV shows and that’s exactly what I found! See the
exercises from Pop Sugar contributer Susi May below or click here to go to the
Pop Sugar webpage .
Keep reading for more
details.
After warming up with
light cardio for five minutes, work your way through this series of six
exercises. Repeat entire workout two to three times.
1. Plank
Place your hands on the floor and your shins on the ball, coming into a push-up position with your shoulders directly under your hands. Hold for 30 seconds. Increase the difficulty by adding 10 push-ups after your plank. Repeat three times.
Place your hands on the floor and your shins on the ball, coming into a push-up position with your shoulders directly under your hands. Hold for 30 seconds. Increase the difficulty by adding 10 push-ups after your plank. Repeat three times.
2. Knee-Tuck Crunch
Start in a plank position with the tops of your feet on the ball. Pull your knees to your hands, rounding your spine by engaging your abs. Lengthen back to starting position. Do 10 reps.
Start in a plank position with the tops of your feet on the ball. Pull your knees to your hands, rounding your spine by engaging your abs. Lengthen back to starting position. Do 10 reps.
3. Classic Crunches
Begin sitting on the ball, and walk your feet out until your rib cage is on the ball. Squeeze your glutes to keep your pelvis in line with your shoulders. Interlace your fingers, and place them behind your head for support. Exhale, pulling your abs to your spine and pressing the rib cage into the ball to lift your head. Lower head, and repeat for 20 reps.
Begin sitting on the ball, and walk your feet out until your rib cage is on the ball. Squeeze your glutes to keep your pelvis in line with your shoulders. Interlace your fingers, and place them behind your head for support. Exhale, pulling your abs to your spine and pressing the rib cage into the ball to lift your head. Lower head, and repeat for 20 reps.
4. Inner-Thigh
Squeeze
Lie on your side, and place the exercise ball between your feet. Slowly lift the ball up toward the ceiling, working your inner thighs and hips. Do 15 reps.
Lie on your side, and place the exercise ball between your feet. Slowly lift the ball up toward the ceiling, working your inner thighs and hips. Do 15 reps.
5. Hamstring Curl
Lie on your back with an exercise ball under your heels. Lift your hips up, and keep them up as you slowly bend your knees, rolling the ball toward you and bringing the soles of your feet onto the top of the ball. Return legs to straightened position. Do 15 reps.
Lie on your back with an exercise ball under your heels. Lift your hips up, and keep them up as you slowly bend your knees, rolling the ball toward you and bringing the soles of your feet onto the top of the ball. Return legs to straightened position. Do 15 reps.
6. Ball Pass
Lie on your back, holding the ball with straight arms lifted toward the ceiling; raise your leg toward the ceiling too. Keep your lower back pressed into the floor as you lower the ball toward your head and your legs toward the floor. Return to starting position, and switch the ball so you're holding it with your feet. Lower your feet to the floor, reaching your arms overhead. Return to starting position. Do 10 reps.
Lie on your back, holding the ball with straight arms lifted toward the ceiling; raise your leg toward the ceiling too. Keep your lower back pressed into the floor as you lower the ball toward your head and your legs toward the floor. Return to starting position, and switch the ball so you're holding it with your feet. Lower your feet to the floor, reaching your arms overhead. Return to starting position. Do 10 reps.
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