Fit Ball Workout

Fitness
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Fitball 1102 Pic H

The fitball workout. Ball workout
Washing machine
Stand upright with feet shoulder width apart. Hold ball in front of you with both arms. Keeping your hips and lower body still, rotate your trunk left to right as quickly as possible. Do three one-minute sets. Caution: Skip this one if you have back trouble, as the quick movement may put you at risk of further injury.
As you improve: Bring your feet closer together. Narrowing your base of support makes your stabilizing muscles work even harder.
What it works: obliques
Caution: Do not do this exercise if you have a history of back trouble.



Ball Wall Squats
Place the ball against a wall. Stand with your back to the ball, supporting it with your sacrum. Walk your feet out in front of you in a wide stance. Squat until your thighs are parallel to the floor, rolling the ball down the wall as you go. Keep your knees aligned with your ankles and push your glutes toward the wall. Pause, then slowly push up to the starting position. Do three sets of 12 reps.
What it works: quads, hamstrings, glutes
As you improve: Hold a dumbbell in each hand as you do the exercise. Your arms should hang naturally at your sides.

Ball Slap
Sit on a bench and place the ball on the bench to the left of you. Your shoulder should be slightly higher than the ball (place a phone book under you, if necessary). Extend your left arm, and place your left hand on the top of the ball with your fingers spread. Using your shoulder muscles, hold the ball in place as a partner tries to slap it in all different directions for one minute. Do three intervals with each arm.
What it works: shoulder muscles; it prepares them to withstand hits or shocks skiers often encounter.

Five-Rep Crunch
Lie faceup, with the ball supporting your hips and lower- and mid-back. Place your feet shoulder-width apart and your hands behind your head, keeping your elbows wide throughout the exercise. Lean backward, stretching your body over the ball as far as it will go. Using your abs (don't pull your head with your hands), curl your head, neck and shoulders forward as far as you can without lifting your mid-back off the ball. Then in a small range of motion— a few inches, at the most—curl forward and back five times, keeping your abs contracted. Lean back to the starting position, making sure you feel a stretch in your abs. Do three sets of 12 reps.
As you improve: Bring your feet closer together. Narrowing your base of support makes your stabilizing muscles work even harder.
What it works: abs

Bridge
Lie faceup, place your heels on the ball and bend your knees until your shins are perpendicular to the floor. Keeping your abs and glutes tight, lift your pelvis until you could draw a straight line from your knees to your shoulders. Hold for one second, then lower slowly, but don't let your pelvis touch the floor. Do three sets of 12 reps.
As you improve: Do the exercise with one leg, crossing the opposite foot over the thigh.
What it works: hamstrings, glutes

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