An exercise ball makes a regular exercise workout more interesting and adds another level of intensity.
Obliques on the exercise ball.
Sit on the exercise ball with knees hip width apart. Press feet into the floor for stability. Clasp hands behind the head as though you were going to do traditional situps or crunches. Twist the body so that the opposite elbow touches the opposite knee and hold, while using leg and core muscles to keep the ball still. Do this for the opposite side.
Use the exercise ball to do leg lifts.
Lie on your back with legs in the air. Place the exercise ball between your legs, squeezing the ball with your legs to prevent the ball from falling. Slowly raise and lower your legs, taking the ball with you.
Leg lifts on the ball.
Lie on the exercise ball and roll to your right side. Press your right palm and right ankle into the floor to stabilize. Left hand is on left hip. Left leg stays unbent and raises and lowers toward the ceiling.
Arm and leg extension on the ball.
Place ball on the floor and lie face down on top of the ball. Raise left arm out in front of you, parallel to the ceiling and left leg out behind you, parallel to the floor. Switch to the opposite arm and leg.
Do exercise ball lunges.
In a regular lunge, you have one leg behind you to stabilize, and the opposite leg lunges forward with bent knee. Here, you bend the back knee to rest the shin against the exercise ball. Slowly bend the front knee into a lunge with hands on hips, pressing the shin of the back leg into the ball.
Trideer Exercise Ball (45-85cm) Extra Thick Yoga Ball Chair, Anti-Burst Heavy Duty Stability Ball Supports 2200lbs, Birthing Ball with Quick Pump (Office & Home & Gym)
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