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