| As children, there was nothing more fun than | | | | thighs and buttocks. |
| playing with that favorite ball. | | | | |
| Unfortunately, we eventually grow out of it | | | | 4. Pushups: Put the exercise ball underneath |
| and it finds its place in ball heaven to | | | | your stomach and have your palms flat on the |
| never be played with again. However, the end | | | | floor. Walk out with your hands until the |
| of childhood doesn't mean that a good old | | | | ball is somewhere between your hips and your |
| inflatable ball can't have a permanent place | | | | ankles. Now bend your elbows to do pushups. |
| in our lives. In fact, there are inflatable | | | | Repeat this 8 to 10 times to work the upper |
| balls that are made for adults to have fun | | | | arms |
| with. And that would be the exercise ball. | | | | |
| | | | 5. Abdominal tucks: Being in the same |
| The exercise ball is a great way for the | | | | position as with pushups except with the ball |
| individual to receive a workout of their core | | | | under the knees, tuck the knees to make the |
| muscles, which are the muscles that keep us | | | | ball roll toward the ankles and then return |
| balanced. How this is achieved on the | | | | to the beginning position. Repeat 8 to 15 |
| exercise ball is that certain exercises are | | | | times. |
| conducted that require both the body and the | | | | |
| ball to be balanced. The goal is to keep the | | | | 6. Hamstring curls: This one requires you to |
| ball from rolling out from underneath you and | | | | lie on your back. With your palms flat on the |
| in the process you are receiving an excellent | | | | floor, the ball should be under your hills. |
| core workout. | | | | From here you will slightly bend your knees |
| | | | while lifting our hips to bring the ball |
| There are a vast number of exercises that can | | | | toward your buttocks. Repeat 8 times. |
| be done, but there are 10 exercises that can | | | | |
| be a lot of fun and those exercises are: | | | | 7. Crunches: Crunches benefit the abdomen and |
| | | | the mid-back should be against the ball with |
| 1. Squats: Hold the ball between your lower | | | | feet shoulder-width apart flat on the floor. |
| back and the wall. Slowly bend at your knees | | | | Your hands should also be behind your head |
| and hips in order to achieve a sitting | | | | and repeat 8 to 10 times. |
| position. Make sure the ball stays between | | | | |
| you and the wall. Return to the standing | | | | 8. Walk-outs: Walk back and forth with the |
| position and repeat this between 8 and 15 | | | | ball under your belly, walking out with your |
| times to strengthen the legs and hips. | | | | hands until the ball reaches your ankles. |
| | | | Repeat 6 to 8 times for abs and upper arms. |
| 2. Birddogs: You want to get on all fours | | | | |
| like a dog with the exercise ball under your | | | | 9. Balance: Sit on the ball with hands on |
| stomach. You are now going to extend an arm | | | | hips and spine straight and lift one foot at |
| and a leg that are opposite from each other | | | | a time. Repeat with each leg 8 times to |
| off of the floor at the same time and keep | | | | balance your core. |
| the ball balanced beneath you. Repeat this o | | | | |
| 8 times for each side to strengthen arms and | | | | 10. T, Y, I: This exercise has you placing |
| legs | | | | the ball between the hips and thighs while |
| | | | keeping the knees bent and the toes down and |
| 3. Subpine Bridges: Have your hands on your | | | | moving the arms into a T position, a Y |
| hips while sitting on the ball and start | | | | position, and then an I. Repeat this 4 times |
| walking. The ball should roll out until it | | | | to strengthen abdominals and shoulders. |
| gets to your head and your shoulders, then | | | | |
| walk back to go back to the sitting position. | | | | These fun exercises are a great way for you |
| Repeat this 8 to 15 times to strengthen the | | | | to get in shape. |