Exercise Ball Body Toning Workout.

Exercise balls have been around for some time now. They have various different names but they’re still exercise balls. They may be called Yoga, fitness, gym and other types of balls, but they are still fitness balls.The exercise ball started out as treatment balls for newborn babies but have somehow evolved into workout apparatuses for adults and young adults. There are a variety of exercises that can be done using the ball. Including exercises for the legs back shoulders, arms, stomach, calves.



I will cover some of the various types of exercises that can be done to get your body in shape using an exercise ball. In addition to that I will give you examples of what the exercises will look like when done correctly.  The exercises will help to tighten and tone your muscles, speed up your metabolism, and get you into the best shape of your life. Practice these exercises at least three times a week to see visible improvements. Exercising should be a lifestyle choice and not a fad. We will cover the exercises below to do for some quick results.



push up exercise with an exercise ball

Push Ups


Place the ball on the ground and get down on your knees and get your feet up onto the ball. Then you want to place your palms on the floor about shoulder width apart, and get into an upright position with your arm locked out all the way. The next motion would be to lower your upper body down to the floor and push back up using your arm chest and back muscles. Do three to four sets of as many reps as you can do. If you are not use to doing push ups or don’t already have a strong upper body you will not be able to do many at first but you will start to improve in a very short time. After you do this exercise you should start feeling your chest and arms begin to burn slightly.



lumbar exercise

Lumbar Flex


Using a similar position with the ball you will begin to do a lumbar flex. It will be the same concept with palms about shoulder width apart or a little wider on the floor, and your legs extended straight back in a line. With your body at about a 180 degree angle. Then you will use your back muscles and bring your feet from 180 degree angle up to a valve A 150 degree angle by flexing your feet back up with your back muscles, then go back to 180 degrees(a straight line with your body. You will start to feel the burn in your lumbar region of the back. This is a great overall back exercise for strengthening and toning. Again do what you can at first until you can do many, but always try to do three to four sets to begin.



squat exercise with a ball



Place the exercise ball against a wall and stand with your feet about shoulder-width apart. You will then use your back to roll the ball down as you squat down to where your knees and hips are in line, or about at a 90 degree angle then you will use your leg muscles and press back up until you are standing fully upright. You will repeat this exercise for 3 to 4 sets of as many reps as you can do, especially if you are a beginner. This is a powerful exercise which you will begin to see fast results if you do this exercise one or twice a week. This will also really harden your legs and speed up your metabolism more than most other exercises.




Not to overwhelm you  if you are new to working out or if you have not worked out in some time, but these are a few good exercises to start doing using an exercise ball. There are many other exercises to cover in the future. Keep checking out this website for updates on stand fit and healthy. Please also check out my book on diet and exercise focused on flat stomach exercises.

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