If you have a stability ball, then we have six moves you need to try. This simple fitness prop makes classic exercises like crunches and push-ups much more effective, since keeping the ball stable forces you to work harder. And in this case, working harder is working smarter.
For really targeting your tush, an exercise ball can be a big help. If you're over your standard routine of squats and lunges, you're sure to find a favorite in the following three moves.
Lying Hamstring Curl
If working out your backside and your hamstrings at the same time sounds up your alley, it's time to try out this easy-to-follow lying hamstring curl.
Superman Booty Lifts
For a challenging variation on your standard Superman, the power of this Superman booty lift is all worth the extra effort.
Keep reading for one more lift that will tighten up your bottom.
Kick your abs into gear with this effective exercise — no crunching required! Grab an exercise ball and watch this short video to learn the move. The ball-pass exercise works your abdominals as they stabilize the torso against the weight of your arms and legs moving away from your center. Try it!
Doing crunches on the ball is one of the most effective ways to tone your core, but the basic move can get a little stale. Mix things up and work your abs harder with these challenging variations.
Doing crunches on an exercise ball is one of the most effective ways to work your core since the unstable surface forces your abs to work harder, but it's not the only way to a six-pack. If you're bored with that basic move, then mix things up and challenge your tummy muscles with these three moves that utilize a ball.
Ab Rollout
Balancing your forearms on a ball is an amazing workout for your core. The variation shown below involves placing your palms on the ball, standing with your feet wide, and your hips over your ankles. Then lean forward, allowing the ball to roll underneath your forearms. Use your core and legs to bring the ball back to the starting position. Complete three sets of 10 to 12 reps. For a more challenging variation, check out this video demonstrating the circling plank. Complete three sets.
Ball Pass
This fun move not only works your core, but will also tone your inner thighs. Lie on your back holding an exercise ball above your chest, extending your feet up toward the ceiling. On an exhale, move your arms and legs away from each other, lowering both toward the ground. Inhale to bring them back toward each other, and transfer the ball from your hands to your legs. Then lower your arms and legs toward the floor away from each other. Bring them back together, transferring the ball back to your hands. Continue like this, completing 10 to 20 reps. Here's a video of this move in action.
Continue reading to learn how to do one more exercise using a ball.
For even the most casual of home-workout enthusiasts, an exercise ball is a fact of life — and of home decor. If you're going to regularly use one, you need to keep it inflated and in your living space. Stashing it in the garage or basement only discourages you from using it, but all too often these giant balls simply look inappropriate when paired with your decor. The good news is that even if it requires a little creativity, integrating an exercise ball into your decorating scheme is absolutely possible (and even pretty).
Take, for instance, this photo of actress Krysten Ritter's living room, featured a few years back on The Selby. Ritter's delightfully bohemian style blends a Rapson-lookalike webbed armchair with oversized art and a vintage printed sofa. Look closely though — tucked in the background against the wall is an exercise ball.
The exercise ball lends a realness to the room that reflects the actress's fashionable yet casual style. To make this look work in your home, use an exercise ball that doesn't clash dramatically with the rest of your decor. Find an unobtrusive resting spot for it in between home workouts and, most importantly, never apologize for its presence in your house.
Want to see another totally different approach? Keep clicking to discover another way to decorate with an exercise ball.
We spend so much time working our legs with squats and running, our arms with strength training, and abs with crunches, so we can't forget about our backs. Strengthening this part of the body is excellent for posture; it keeps the spine healthy and prevents injuries due to imbalances in muscles. Prone Leg Raises are an awesome exercise, but this one will work your upper back and truly challenge your core.
If you want to know how to do this move read more.
