Losing Belly Fat Mission, LLC

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 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 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.

 

 

Squats

 

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.

Welcome to Pilates Boot camp.  Today, we have some special equipment: We have your fitness ball or your Swiss ball.  Go ahead and grab that and get ready for your Bombastic Booty Workout on the Ball.  Alright? Here we go. Alright, so what I want you to do is go ahead and put your belly button on top of that ball. Hands in front of you.  Now lift up your legs.  Keep those heels together.  Slight bend in the elbow.  And simply lift up and come right back down.  This is actually a pretty fun exercise. So I want you to lift and lower.  Lift and lower.  There’s gonna be some arm strength involved in this exercise.  But the key thing here is: I want you to keep those heels together because by doing that you’re also working the back of your thighs or the hamstrings. Good.  So lift, exhale.  Inhale, down.  Lift.  Have fun with that bounce.  It’s also a really nice stomach massage.  Lift and lower.  Reach and lower.  Good.  And the more you do this the higher you go, the more you’re gonna feel that low back, feel those hamstrings, and get a little bit of that stomach massage, like I said.  Lift and lower.  Keep going — 5and 4.  Little bit higher, come on.

 

 

All the way — you’re not gonna flip over.  And a couple more.  And last one.  Up and hold it right there.  Okay guys, I want you to bend down, bend your elbows.  Now, legs out, legs in.  Legs out and in.  Really squeezing your glutes.  Really pointing that whole leg.  Beautiful work.  Feel those hamstrings? I totally feel them.  And you know what? You gotta work the hamstrings if you wanna get that nice, lifted booty well.  You gotta get that whole lower body.  Inhale through your nose, exhale through your mouth.  Come down a little bit lower.  Good, use those triceps, use that chest.  Keep tapping, tap, tap.  Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.  And roll out.  Very nice.  Okay, now let’s get the sides.  Let’s get that saddlebag area.  I want you to go ahead and just lean right on top of the ball, like so, and keep your knee on the mat.  The other leg fully extended. And all you’re gonna do is lift up and lower — that’s it.  You’re gonna feel that whole outer thigh.  You wanna keep your hips square to that screen in front of you.  Keep your chest square to me with those eyes forward.  And just lift up as high as you can, hold, and come back down.  Lift up and down.  Good work.  Bellybutton in nice and tight, lovely. Lift and lower.  Up and down.  Reach, exhaling every time you come up.  Beautiful work, guys. You feel that? I totally feel this.  But you know what? You’re gonna feel even more right now — I want you to hold.  And guess what? We’re gonna pulse.  So, pulse up, up, up.  Andthat is when you feel the burn.

 

 

If you didn’t feel it already, I know you’re feeling it right now because I’m feeling it right now.  Keep going up, up, up.  Lift, lift.  Very good. Keep pointing that leg.  Come on, don’t let it get lower.  Uh, uh, uh.  Feel that side glute? I totally feel it.  You know, relax that upper body, put all the energy into your lower body. You’ve got this.  You’ve got it.  Go ahead and give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.  Hold it.  Hold it, hold it, hold it.  And bring it down.  That was crazy good.  Nice booty pat. Now go on to the other side, we gotta even it out.  And just find your balance.  Lean on top of it and extend that leg all the way out.  Now we’re going to lift and lower.  Up and down.  Keeping your hips square, your chest square, and your bellybutton all the way sucked in.  Beautiful, perfect Pilates posture.  Nice work.  The ball is nice and cushiony.  Just rest there, but put all that work into your lower body.  Up and down, keeping the toes pointed.  Letting that energy emanate all the through the tips of your toes.  Good stuff. And you are feeling that side heat — you’re feeling that outer thigh.  You’re feeling the inner thigh, and you’re feeling that glute on the bottom because we just worked it.  Good. Lift and lower.  Up and down.  Don’t even think about stopping.  We’re not even close to those pulses, yet.  Come on.  Keeping that leg as straight as you can.  Aren’t these amazing? You can do these anywhere.  Okay, a few more now.  Give me 3 and 2.  Last one — 1, hold. It’s pulse time.  Lift up, up.  Oh my goodness, that burns.  Woo, that’s crazy.  Okay, keep going.  Up, up.  Higher, higher.  Come on.  Don’t let that leg get lower.  Keep it up there, keep it up there.  You got this.  Press, press, it’s all worth it.  Okay, do these 10 with me.  Here we go — 10, 9, 8, 7, 6, 5, 4 — come on — 3, 2, 1.  Hold it and bring it down. Oh my goodness, that was insane.  Give that a nice booty pat.  Okay, finally, we’re going to come on to our backs, work our hamstrings a little bit, and you’ll be done.  So, I want you to place your legs right on top, your heels right on top of that ball.  Resting your chest down, resting your shoulder blades into the mat.  Resting your hands by your sides. Now, go ahead and reach all the way out.  Beginners, you can keep more of your leg on top of the ball.  If you’re advanced, I want you to press out onto your heels, okay? Flexing your feet and keeping your bum up, I want you to bring the heels into the booty and then bring it all the way out, keeping your bum up the whole time, okay? So no sagging here.  If you want it lifted, no sag.  In and out.  And in and out.  There it is.  You’re gonna start feeling your hamstrings — oh, yes, you will.

 

Remember, when you work the hamstrings, you helping to get rid of that cellulite and making the back of your thighs look really nice and firm. And also, it helps build that nice lifted booty look.  Keep going.  Bring it in and out. Come on, stay high, guys.  Stay high.  You got this.  Press it in, exhale, reach.  Keeping the feet flexed here.  Good job now.  In and out.  And in and out.  Now hold it right there, reposition yourself, I want you to tap that booty to the floor and lift it up.  Tap and up, lower and lift.  Here, the toes are pointed.  Down and up.  Down and up.  Very good.  Keep going.  Squeezing that bellybutton into your spine.  Nice, long reverse plank.  Pointing the toes, give me 10 and 9 and 8 and 7 — you’re so close — 6.  Come on — 5, 4, 3, 2, last one — 1.  Hold, bring it in once just cause.  Lift it really high, bring it out and slowly lower with control.  Okay, both legs on side of the ball right here.  Hands behind, inhale. And exhale, roll it up.  And sitting tall.  And that’s it, guys.  That was your Bombastic Booty Workout on the Ball.  Let me know in the comments below which one of those was your favorite move, and I’ll see you next week on Pilates Boot camp for Live strong Woman. Be sure you subscribe.  And I love you so much.  Keep working hard.