Want Strong Legs, A Tight Tush and a Chiseled Middle? Try These Exercises on The Ball…by Angie Miller
Stability balls are great fun! They offer controlled instability, meaning that they are unstable, but you can safely control them within the training environment. It’s the instability that challenges you and forces you to use all of your resources, your core, your posture, and quality movement patterns to maintain your balance throughout the exercises.
I love training with stability balls because I feel like a kid again. They’re light and dynamic, but oh so challenging. I have a multitude of exercises I like to do, and today I’m going to share two of my favorites. Both are multi-joint, multi-muscle exercises. These are more complex exercises that force you to stay on alert physically and mentally, and give you better results in less time. Be prepared to improve your posture, better your balance, and move in in a purposeful manner. Next week I’ll share more stability exercises, and soon you’ll have a short twenty-minute workout you can put together or mix and match to make your own.
Want strong legs and a tight tush? Try Wall Squats with the Ball
Stability ball, wall squats are an excellent way to train the legs and tone the tush. 2-3 sets of 12-16 reps will have your legs and backside feeling stronger and sexier than ever before.
How to Do: Stand against the wall with the ball secured behind your lower back, above your gluteals. Secure your center by co contracting your abdominals and lower back so your spine is neutral. Inhale as you bend your knees to 90 degrees, exhale as you extend your legs and stand tall.
Safety Tips: Be sure to keep your center strong, and avoid rounding your back. Be sure to keep your knees behind your toes, making sure that they don’t extend beyond the ball of your foot. Be sure to breath properly throughout the movement.
Want to work your chest while challenging your core? Try Push Ups on the Ball
Stability ball push-ups are a great way to train your core while working your chest. The added balance challenge keeps the exercise interesting and fun. Try 2 sets of 8-12 reps and feel the difference in your upper body and core strength.
How to do: Kneel next to the ball and walk out so the ball is under your thighs and your hands are directly below your chest, a little wider than shoulder distance for extra support and proper form. Keep your center strong, engaging your abdominals and lower back. Inhale as you lower, exhale as you lift.
Safety Tips: Avoid “head butting.” Be sure to lower your chest and keep your head in line with your spine throughout the movement.
More to come next week! (Visit next blog here)
Best in Health~
Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com