FitSugar -- Healthy, happy you.

Get on the Ball: Shoulder Wall Roll

FitSugar — Thu, 06 Nov 2008 12:00:00 -0800

Fall weather is in full force, and that means an abundance of fallen leaves. If you're spending a ton of time raking your lawn, then your shoulders and upper back are probably super sore. For relief, here's a great stretch you can do with an exercise ball and a wall.

To learn how to do this move

Get on the Ball: Bicycle Crunch

FitSugar — Tue, 28 Oct 2008 14:30:00 -0700

Not having a ball while you work your abs? Then try this fun variation of the bicycle crunch. It will not only work your abs and obliques, but since you're holding an exercise ball with your feet you'll work your hamstrings and inner thighs, too. Talk about an effective exercise. I highly recommend wearing sneakers to help you grip the ball.

Get Flash to see this player.

Music: "The Moldau" by Bedřich Smetana

To learn how to do this ab exercise

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

Get on the Ball: Opposite Limb Extensions

FitSugar — Tue, 12 Aug 2008 05:30:00 -0700

We spend so much time working our legs doing squats and running, strength training for our arms, and crunches for our abs, so don't forget about your back. Strengthening this part of your body is excellent for your posture, keeps your spine healthy, and will help prevent injuries due to imbalances in your muscles. Prone Leg Raises are an awesome exercise, but this one will work your upper back as well and truly challenge your core.

If you want to know how to do this move

Get on the Ball: No Crunch Abs

FitSugar — Mon, 30 Jun 2008 03:00:00 -0700

Bikini season means ab work and this exercise is a perfect way to tone your mid section, and it doesn't involve crunches. It is also a great stabilization exercise, so you will be working your core as well. All you need is an exercise ball and some dumbbells. I'd start with three to five pound weights.

To see how to do the exercise, just

Get on the Ball: Booty Lunge

FitSugar — Mon, 16 Jun 2008 13:00:00 -0700

Exercise balls are for more than just working your abs. Using one in a standing exercise is sure to challenge your balance as well as work your legs. This ball exercise reminds me of the Pilates Reformer exercise the Scooter, but because the ball is unstable this Booty Lunge exercise challenges the core much more.

To learn how to do the Booty Lunge, just

Get on the Ball: Balancing Push-Up

FitSugar — Tue, 10 Jun 2008 10:00:00 -0700

Push-ups are one of my favorite exercises because they target so many muscles at once. You'll work your shoulders, biceps, pecs, upper back, and abs all at the same time. Doing the same old push-ups all the time can get boring so here's another variation to add to your routine. When you use a ball to elevate your upper body, you'll work your muscles differently, and since it's tough to balance on the ball, you'll be using your legs, butt and core more to help you remain stabilized.

Place your palms firmly on either side of the top of a ball. Keep your arms straight and extend your legs straight back behind you, so your spine is nice and long. Draw your naval in to engage your core, which will help to protect your lower back from strain. It may be easier to stay balanced if you separate your feet a little more. This is the start position.
Inhale and bend your elbows to lower your chest down to the ball. Exhale to straighten your arms, coming back to the start position.
Do a total of 15 to 20 repetitions. Take a break, and then try to do another set.

Fit's Tip: If it's too tough at first, try placing the ball against a wall until you get stronger.

Get on the Ball: Single Leg Squats

FitSugar — Thu, 29 May 2008 08:00:00 -0700

Squats are so much fun. OK, maybe you don't love squats but you must admit they get the job done. If you have a stronger leg, or a dominant leg, chances are high you are not working your legs evenly and your weak leg is getting short changed. The answer is, of course, single leg squats. Doing them with an exercise ball is a great way to tone your booty, challenge your core as well as your sense of balance, and strengthen your legs independently.

Stand at a wall with your exercise ball at your low back with a considerable portion of the ball on your pelvis.
Walk your feet out away from you as far as they need to be so you can bend your knees to a 90 degree angle keeping your knees over your ankles.
Lift your right leg off the floor inhale as you bend your left knee to 90 degrees. The ball will roll up your back as you bend your knee. Don't tuck your pelvis – keep your sits bones pointed straight down.
Exhale and pull your abs toward your spine and straighten the left knee, coming to standing. Keep your right leg off the floor.
Do: 10 reps on each leg for two to three sets.

Single leg squats are a great corrective exercise and great for injury prevention if you are a runner. It is important to have balanced legs and single leg squats will help strengthen your weak leg.

Get on the Ball: Straight Leg Bridge With Ball

FitSugar — Tue, 27 May 2008 11:00:00 -0700

I love using my exercise ball for strength training and stretching. There are so many ways you can take an exercise to a new level by using an exercise ball. This move targets your back side and is similar to the Lying Hamstring Curl, and might be a bit easier to manage if you are new to working with an exercise ball.

Lie flat on your back and place the ball under your heels, with your knees slightly bent.
Press firmly into the ball and slowly raise your hips off the ground as high as you can, actively squeezing your glutes as you lift.
With control, slowly release your bum back down to the floor.
Repeat this move 15 to 20 times.

Get on the Ball: Upper-Back Stretch

FitSugar — Thu, 15 May 2008 14:30:00 -0700

If you've been doing a ton of upper-body exercises like pushups and shoulder presses to tone up for the Summer, then your upper back must be sore and tight. I just discovered this great stretch using a ball, which targets that area perfectly. I know it doesn't look like much, but it's one of those things you'll have to experience for yourself in order to know how good it feels.

Stand with your feet hips distance apart, holding a ball in your hands.
Put a slight bend in your knees and rest the ball on your thighs.
Now rest your chest on top of the ball and allow your hands to hang over naturally. Relax completely, letting your legs support the weight of your torso, so you can open up through your back and shoulders.
To increase the stretch, lean your torso forward. You can also straighten your legs if that helps.
Stay like this for 30 seconds, or more if you love it, and then release by standing up slowly. Allow the vertebrae to settle before moving onto your next activity.

Fit's Tip: Feel free to experiment since you may prefer doing this stretch with a smaller ball.

Get on the Ball: Ball Rollout

FitSugar — Wed, 23 Apr 2008 08:00:00 -0700

Sick of doing crunches? Well here's a great exercise to work your abs and core using an exercise ball — no crunches needed. Start slow and work your way up to a higher number of reps. This exercise requires proper form to avoid injury and to get the full benefits. Here is how you do it:

Begin by kneeling with the ball in front of you and with your hands on the ball.
Walk your hands out on the ball just a little bit so your fore arms are resting on the ball. You should really feel your abs working, this is how you know you are in the starting position.
Now slowly lower your body by rolling the ball out even more (away from your body), keeping your abs tight so you don't fall.
Hold the furthest position you can go comfortably (without compromising form) for a couple seconds and roll back to starting position.
Slowly return to the starting position by contracting your abs. That completes one rep.
Do three sets of 5-8 reps.

Fit's Tips: Don't allow your back to hyper extend, keep your spine in a neutral position. Also, I like to place a towel or mat under my knees to cushion them a bit. And for an extra challenge, bring your feet off the ground and balance on your knees while doing the exercise.

Get on the Ball: Seated Calf Raises

FitSugar — Wed, 16 Apr 2008 11:00:00 -0700

The calves are one of the most neglected muscles in the lower body, but in the Summer they also happen to be one of the most visible muscles of the leg — think capris, shorts, dresses, skirts, etc. People love to work their quads, hamstrings, hip flexors, and glutes but when it comes to working our calves, most of us fall short. This exercise on the ball really targets the muscles of the calves while also giving the core a little workout, too. Here's how to do it:

Start by sitting on a stability ball and resting dumbbells on top of thighs. Thighs should be parallel to the floor and knees should be about hip width apart.
Slowly lift heels off floor to contract your calf muscles and hold for one second.
Then slowly bring heels back down to the floor to complete one rep.
Do three sets of 10-12 reps. Start with 3 to 5 pound weights, and increase weight if that feels easy.

Fit's Tip: To make this move extra challenging, bring your legs closer together. This will challenge your core even more to keep you upright as well as working your calves.

Don't forget to stretch your calves after working them. Here's a bunch of calf stretches for you to try!

5 Ways to Make Crunches on the Ball More Challenging

FitSugar — Fri, 11 Apr 2008 04:00:00 -0700

Step into any gym at any given time and you'll most likely find someone doing crunches on the ball. And for good reason as crunches on the ball has been found to make the abs work 24 to 38 percent more than traditional crunches. The problem is, like all good things, they can get boring and become less challenging. If this is the case for you then don't stop crunching on the ball, just switch it up. Here are a few ideas for a more challenging crunch on the ball:

Bring your legs together. The closer your legs are together the harder it is to keep balance on the ball, which means the better the ab/core workout.
Try to slow it down to really challenge your abs — count 1-2-3 up, 1-2-3 down.
Try adding a light weight by holding a light dumbbell in your hands in front of your chest. This will provide added resistance and further challenge your abs.
Try placing the ball under your lower back, instead of under the upper or middle portion of your back, this will give you a tough ab workout.
Try adding a twist (twist to try and touch your elbow to the opposite knee — this is great for the obliques (aka love handles).

Source

Get on the Ball: Lying Hamstring Curl

FitSugar — Mon, 31 Mar 2008 11:00:00 -0700

Looking for a good way to work your hamstrings and butt that is not squats and/or lunges? If you have access to an exercise ball then you should try the Lying Hamstring Curl with the ball.

Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up and hold that position through the entire exercise.
Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support — don't use them though, they are just for support.
Slowly roll the ball towards your body as you curl your heels. Keep your hips in the bridge position, don't thrust them towards the ceiling as you do the move.
Then slowly return to the start position (straight legs, hips bridged) to complete one rep.
Do three sets of 10-15.

Get on the Ball: Exercise Ball Chest Press

FitSugar — Fri, 21 Mar 2008 11:00:00 -0700

Chest muscles need to be strong, however, women don't always want to work these muscles because we think it will make our chest appear larger, but in reality it will just help tone and lift. The exercise ball chest press is a full-body exercise that not only strengthens the chest, the core muscles (abs, trunk, lower back) but also the buttocks and hamstrings. Here is how you do it:

Grab a pair of dumbbells and lie on a stability ball (positioning it underneath your mid to upper back) with your feet flat on the floor, knees bent about 90 degrees with ankles directly under your knees.
Lift your hips up to the sky and keep your abs tight.
While keeping this body position, hold the dumbbells by your chest, palms facing forward, and exhale as you press the weights straight up toward the ceiling. Hold this position for a second.
Then lower the weights back to the starting position and repeat — use your abs to keep your body still.
Do three sets of 12 and be sure to keep your butt lifted the whole time.

Fit's Tip: Pick a dumbbell weight that will tire your muscles after 12 reps (i.e. it's nearly impossible to do the last rep). And as always, be sure to only use your chest and arm muscles to lift the weight, not momentum.

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: Prone Leg Raise

FitSugar — Mon, 03 Mar 2008 12:30:00 -0800

The Prone Leg Raise on the Ball is great for stabilizing the spine and strengthening the lower back, but even more than that it also works your hips and glutes. To do this exercise you'll need an exercise ball. Here's how:

Lie face-down on a stability ball with your arms bent slightly, abs tight, and legs straight.
Keep your abs engaged, slowly lift both legs toward the ceiling.
Pause for three seconds (or at least one second), then lower your legs back to the floor.
Do two sets of 10 reps.

Fit's Tip: If you're having a hard time doing this (i.e. wobbling off the ball) then start by raising one leg at a time until you get strong enough to do both.

Get on the Ball: Side Bend

FitSugar — Thu, 28 Feb 2008 14:45:00 -0800

OK, so you're not actually on the gym ball for this exercise, but you still get to use one. Why use a ball to bend to the side? It helps to keep your spine long and your arms overhead. Plus, it's more challenging than when you're not holding a ball. This movement not only stretches the muscles on the sides of your body, but it also strengthens and tones them.

Hold a gym ball firmly between your palms, right in front of your belly.
Stand firmly, with your feet hips-width distance apart. Tuck your tailbone in and engage your abs to protect your lower back.
Now raise the ball above your head and straighten your arms completely.
Then slowly lean your hands over to the right side, but continue to keep both feet planted equally. Try to draw your upper ribs back so they're stacked on top of your lower ribs. Pull your belly button in towards your spine and look up towards the ceiling if you can. Bend as much as you feel comfortable and hold for five complete breaths.
When you're ready, while keeping your lower body strong and stable, lift your torso back up. Stay in a neutral standing position for one complete breath, and then arch over and do the left side. Repeat each side five more times.

Source

Get on the Ball: Plank to Pike

FitSugar — Thu, 31 Jan 2008 12:30:00 -0800

Figuring out how to work an exercise ball into your workout is totally worth it! The ball can transform basic exercise into a super challenging more effective move – crunches on the ball are a perfect example. One of my favorite ball exercise is the Plank to Pike move (or in Pilates we call it "Up Stretch" like the Reformer exercise). It is a full body exercise that targets your abs, but challenges not only your core but upper body strength too!

Here's how to do Plank to Pike on an exercise ball:

Plank

Start in a plank position with your hands directly under your shoulders with your shins on the ball.
Do not allow low back to arch. Keep your feet, pelvis and shoulders in one long line.
Make sure the ball is sized to your body; you should be able to sit on the ball with 90º degree angles at your hips and knees.

Pike

On an exhale pull your abs deeply to your spine and use your abs to fold your body in half.
You will be pulling the ball forward toward your hands as your pelvis moves up in the air.
Your toes will move onto top of ball and your back will become perpendicular to the floor like a hand stand. Allow your head to fall between your arms, keeping your neck long and in line with your spine.
Lower yourself back into a plank position and do not allow your pelvis to sag below your shoulders.

Do 8 to 10 reps, 2 times

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

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.

Source

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

Get on the Ball: Advanced Camel

FitSugar — Thu, 06 Sep 2007 02:30:00 -0700

I love backbending poses. Stretching through the front of my body makes me feel so open and alive. I always feel so energized afterwards.

One of my favorite backbends is the Camel. It feels amazing on its own, but if you do it with an exercise ball, you can stretch your spine even further. Just place the ball against a sturdy wall, arch back, place your hands on the ball and walk them down. You can even work on getting the crown of your head on the ground, which is a great prep for an advanced backbend called Thunderbolt. Check out this video to see how to get into it.

Music: The Calling by Pressure Drop

Get on the Ball: Backbend

FitSugar — Thu, 09 Aug 2007 14:30:00 -0700

It is no secret that I love working out with an exercise ball. Not only do I use a ball for core work, but one also makes a great yoga prop too. An exercise ball can support you in many stretches - like the wheel, aka backbend.

Since the backbends can sometime feel too intense, using an exercise ball as support can help you learn the pose. Plus it is just a great stretch for the front of the body!

Watch this video to see how to use the ball for your backbend.

Want some specifics on how to backbend with a ball? Then