FitSugar

Get on the Ball: Side-Leg Lifts

FitSugar — Tue, 25 Aug 2009 03:30:00 -0700

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs and also your core.

For instruction read more.

Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
Place a large exercise ball in between your feet and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
Complete three sets of 15 reps.

How to Choose and Use an Exercise Ball

FitSugar — Fri, 17 Apr 2009 10:00:00 -0700

Yoga ball, exercise ball, gym ball, fitness ball - whatever you call it, it's a must have for all active people. An exercise ball can be used for both stretching and toning exercises, but if you're new to this piece of gym equipment, here are some things you should know.

When choosing an exercise ball, you should know they come in three sizes, depending on your height. Check the list below to see which size is right for you before purchasing one.

4'11" to 5'4" height: 55 cm ball
5'4" to 5'11" height: 65 cm ball
5'11" to 6' 7" height: 75 cm ball

Now that you know which size ball to use, here are some ways you can use it:

Use the ball as a weight bench. Lie across it on your back and do chest presses, tricep presses, or lying pec flies to work your upper body. Since you're using your legs to keep your body stable, you end up toning your glutes, quads, and hamstrings as well.

To see the other exercise ball ideas, read more.

Use it to elevate parts of your body. Raising your upper or lower body on a ball can help target specific muscle groups more effectively. Try doing push-ups or bridge leg lifts with a ball and you'll end up working many muscles at one time.
Do ab work. Crunches, abdominal twists, and bicycle crunches are so much more challenging on a ball, since lying on one engages your abs even before you start doing any exercises.
Do yoga and Pilates moves. You can tone and increase flexibility by using a ball to do basic poses and exercises. Do backbends and back strengthening exercises such as prone leg raises. A ball can also support your body weight to help you balance when trying challenging poses such as Scorpion.

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Fit Tip: Trade Your Office Chair For an Exercise Ball

FitSugar — Mon, 10 Nov 2008 14:30:00 -0800

I really don't believe we evolved to sit all day long. Sitting creates tight hips and hamstrings, causes a tight neck and shoulders, and often leads to back pain. If you suffer from these ailments, ditch your regular office chair and replace it with an exercise ball ($27).

When you sit on a firmly inflated ball, you'll improve your balance and tone your core muscles from your desk. It allows you to focus on keeping your spine long, and you can even use the fitness ball for wall squats or other exercises during the day. Sitting on a ball has also been proven to help kids focus and do better in school. If it works for them, it'll work for you, too.

If you're worried about the ball being too roly-poly, and not having a back support to lean on, then check out Gaiam's BalanceBall Chair ($99). I know it's kind of pricey, but if it can prevent discomfort while you work, then isn't it worth it? To see a video of this ball in action read more.

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Get on the Ball: Push-Up With Tuck Crunch

FitSugar — Tue, 19 Aug 2008 16:00:00 -0700

Looking for a fun a challenging way to work your abs and upper body at the same time? Then check out this move using an exercise ball.

To find out how to add some ab work to your push-ups, just read more.

Place your belly on a ball and walk your hands out so the ball is under your shins.
Now bend your elbows and slowly lower your chest to the floor, doing a push-up.
Then straighten your arms and draw your knees forward into your chest. This will send your pelvis up and bring the ball closer to your face.
Extend your legs straight back, and repeat this sequence for a total of 15 to 20 times.

I feel so tough after doing this exercise, do you?

Get on the Ball: Ab Twist

FitSugar — Thu, 20 Mar 2008 11:45:00 -0700

Looking for a great exercise to work your abs without straining your neck? Try this move on an exercise ball. It'll also work your glutes and thighs.

Place your upper back on the ball, feet about a foot apart, with your heels underneath your knees to help you stay balanced.
Straighten your arms up above your chest, and touch your palms together. Engage your abs and press your pelvis up so your thighs and belly are in one straight line.
As you exhale, slowly rotate your torso with control allowing your arms to follow the motion until they are parallel with the floor. Your bottom shoulder will be touching the ball.
Then as you inhale, return to your starting position, bringing your torso back to the center and your arms pointing straight up. Exhale and rotate to the other side. Be sure to keep your abs, glutes, and thighs engaged the entire time.
Repeat so you do a total of 30 on each side.

Get on the Ball: Crunches

FitSugar — Wed, 23 Jan 2008 08:30:00 -0800

Although many people don't enjoy it, no one would ever tell you that abdominal work is not important. If you want a strong body, you need a strong center. Chances are high you want to make every bit of your abdominal workout count so to make your crunches most effective you need to move them onto a ball. A recent study ranked traditional crunches as the 11th most effective abdominal exercise, but ranked crunches on an exercise ball the most effective. Crunching on the ball made the abs work 24 to 38 percent more. And in this case more is good! To balance on the unstable surface of the ball, your core is stimulated to recruit more muscle fibers.

If you are new to using an exercise ball for ab work, to get some important details read more.

Ab Crunch on a Ball:

Sit on a well-inflated and anti-burst exercise ball. Size wise, you should be able to sit on an exercise ball with your hips and knees both bent to 90 degree angles (here is more on ball size).
Place your hands behind your head, and walk your feet away from the ball so you start to roll your torso onto the ball. The ball should support your hips and the curve of your lower back. Your legs should form a bridge with your knees bent at right angles.
Exhale and lift your upper body by about 45 degrees, pulling the deep abs in toward the spine and return to starting position.

So get on the ball already!

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Get on the Ball: Side Raises for Your Shoulders

FitSugar — Thu, 17 Jan 2008 15:30:00 -0800

Looking to strengthen your shoulders and upper back? Supporting your body on an exercise ball while using weights allows you to stabilize your torso, but it also challenges your balancing abilities.

Place the gym ball on a flat surface and put your hand weights on the ground, on either side of the ball.
Now place your belly on the ball. Straighten your legs behind you and make sure your feet are slightly wider than hip distance apart. Your legs will be working to keep you balanced on the ball, so roll the ball back far enough to keep your toes firmly planted. For extra support you can put your heels against a wall.
Pick up the hand weights with your elbows pointing straight back (as shown in the first picture). As you inhale, straighten your arms out diagonally (as shown in the second picture). As you exhale, bring the weights back to the first position.
Do a total of 15 reps, and repeat 3 times, using a 3-5-lb. weight. Try to breathe deeply so your movements are slow and controlled.

Fit's Tip: The neck position in these photos is not great, try to keep you neck aligned with your spine so you will be looking down at the floor.

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Get on the Ball: Forearm Stand into Scorpion

FitSugar — Thu, 25 Oct 2007 15:15:00 -0700

Getting into Scorpion pose from Forearm Stand requires incredible upper body strength, a flexible back and good balance. If you use an exercise ball, it makes this pose so much easier to get into.

Music: "Deva Loka" by Drala

If you want a more detailed description read more

Lay your belly on the ball and walk your hands out so they're directly under your shoulders in plank position.
Drop your forearms down to the ground so your elbows are under your shoulders and keep your gaze forward between your hands.
Let the weight of your body fall into the ball and keep your upper body stable and strong. When you're ready, lift your legs up and work on bending your knees.
Continue lifting your head and dropping your feet. Stay for as many breaths as you want and then kick your legs back towards the floor. Walk your hands in towards the ball and drop your feet down.

Fit's Tip: Really concentrate on keeping your forearms parallel because if your elbows start to slight out passed your hands, you may end up with a face plant on the floor (which I can tell you from experience does not feel good).

Lifting Tip: Get on a Ball

FitSugar — Tue, 23 Oct 2007 04:00:00 -0700

Doing the same old lifting routine can get a little dull. Not only for your brain, but for your muscles too.
Since muscles acclimate and learn to handle the load after six to eight sessions, you need to mix it up. You can confuse and challenge your muscles and entertain your brain by trying the same old exercise in a new environment. No, I don't mean going to Jamaica. I mean get on the ball – an exercise ball.

Instead of standing for your bicep curls, try them seated on a ball. Just sitting on the ball challenges your core. You can try other upper body weight lifting moves seated on the ball too, like the over head press or lateral raises. Play around and experiment. Just make sure you are using weights properly matched to your strength and an anti-burst exercise ball.

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Exercise Ball: Go for Anti-Burst Ball

FitSugar — Wed, 17 Oct 2007 02:00:00 -0700

Exercise injuries happen. It is just a workout fact. You expect to tweak a muscle lunging after a tennis ball or diving for a Frisbee. You do not, however, expect to break both of your arms using an exercise ball. Sugar user JessNess shared this little news bit with me, and I am passing it onto you.

Inside Edition reported recently that Adam Dunayer was working his upper body while lying with his back on a physio ball. He was holding 60 pound weights in each hand when the ball burst. His elbows hit the ground first. Needless to say, he broke both his arms and has yet to regain full recovery.

Inside Edition decided to put a dozen types of exercise balls through a puncture test. They found the standard ball to pop just like a balloon, similar to Dunayer's experience. However, when the anti-burst ball was punctured the ball began to hiss as it gradually deflated. So when working with a physio ball look for a thick skinned one that is less likely to puncture as well as an anti-burst style ball.

Regardless, keep on rolling!

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