New York, NY (PRWEB) September 06, 2012
The 10 Best Ball Exercises to Build Core Strength
People tend to live their lifestyles running around at 100 mph these days. Many of them don’t bother to try and make time to build up their core strength. It is something they should pay attention to because their core strength is where they get all their manifestations of strength from. To make time for this, one of the things that they can do is to install a home fitness program into their routine rather than going down to the gym. It is a great idea to hire an in-home personal trainer, to ensure they get the most benefit from their fitness program.
The majority of people tend to work on exercises to improve their outward appearance. It always looks great to sport a six pack! But if they don’t work on strengthening their inner core, they will find that any other “aesthetic” targeted exercises will be even more effective; just ask any Manhattan personal trainer.
Of course it’s not just good for their appearance. It’s good for their health and fitness too. Always remember that when they do any form of exercise they should always run through a warm-up routine first. As any celebrity trainers or certified personal trainers will warn them, when working with an exercise ball people should keep their back straight, and knees apart. Also, remember to breathe regularly. Here are the best ten Exercise Ball workouts Method Fitness recommends.
Workout 1 – Ball Push-ups:
This first workout is great not only for building core strength, but for working their triceps, chest, and pecs. Position their legs so that their thighs are on the ball, and then lean forward placing their hands on the floor in front of them at shoulder width. Next, lower their torso towards the ground by bending their elbows until they reach 90 degrees. Then straighten back up and repeat. Your private trainer will recommend how many reps to start off with.
Workout 2 – Ball Sit-ups:
One of the many things that an exercise ball is good for, is working their abs, and their hips, as well as their core strength. For ball sit-ups, they should start out by sitting at the edge of the ball clasping their hands behind their head, or neck. Next they should lean backwards until their back touches the ball. Hold for a second then slowly straighten up again using their abs, not their neck, which should remain straight.
Workout 3 – Arm/Leg Stretch:
This workout targets the main muscle groups, the buttocks, the upper back, and the lower back. It also works the hamstrings. Starting on all fours, position the exercise ball under their tummy. Next they reach out with their left arm and their right leg simultaneously. Then raise them away from the body until fully extended, all the time keeping their hips still. Now, go back to the starting position and repeat.
Workout 4 – Solo Leg Squat:
This workout is good for the shoulder muscles. Exercise balls are excellent for toning the buttocks and quads. Every personal trainer in New York City will verify this. Stand upright with the exercise ball behind them. Put their right ankle on the ball, transferring their weight onto their left leg. Then lower their torso, stretching their left leg out behind them until their right knee reaches a 90 degree angle. Hold for a second then return to the starting position. They can do 10 reps then swap legs and do another 10.
Workout 5 – The Exercise Ball Jack-knife:
This is another workout that is great for the abs and hips. With their ankles resting on the ball, lay face forward, rising their body off the ground. Keep palms down on the floor with arms extended and straight, similar to the handstand position. Next flex their knees in towards their tummy, raising their waist and dragging the ball to position it beneath their raised waist. Return to the start position and do as many reps as their certified personal trainer recommends.
Workout 6 – The Table Top Routine:
The Table Top Routine workout develops the abdominal muscles as well as the muscle groups in their shoulders, chest, and back. Start down on their knees, with their exercise ball on the floor in front of them, lean forward resting their forearms on the ball and with their elbows bent at ninety degrees. Next roll the ball away out in front of them with their forearms, keeping the back straight, raise yourself onto your toes, pushing your legs out behind you until they are fully extended. Repeat as instructed by your in-home personal trainer.
Workout 7 – The Exercise Ball Triceps Reach:
Also known as the Triceps Blaster, the starting position for this exercise is similar to the finishing position of the Table Top Routine. Rest the forearms on top of the ball, stretching the legs out behind them, pushed up on their toes. Now their going to roll the ball back until they are grasping it with their hands. Fold at the waist, raising their torso towards the ceiling. Remember to keep the back straight at all times. Once they reach the top of their raise, slowly lower body back down again to the start position.
Workout 8 – The Laying Crunch:
This will work the inner thighs, back, and buttocks. They lay down flat on their back, with the ball gripped in between their calves. Lift the buttocks off the ground, tensing their thighs, hold, and then back down.
Workout 9 – The Leg Curl:
This workout is a good one for the hamstrings. Lay flat on the ground on their back, with their legs bent across the exercise ball so that both their calves and upper thighs are in contact with the ball. Draw the ball back in towards the buttocks and squeeze it tight before returning back to the starting position.
Exercise 10 – The Shoulder Fly:
A pair of dumbbells will be needed for this exercise. With a dumbbell in each hand, (choose a weight that is most comfortable), lie over the ball on the abdomen; keep arms beside you with the weights resting on the ground. Extend their legs out behind them, keeping their back straight, raise the weights up to shoulder level, and then swing them out to each side. Hold briefly and back to the starting position.
If anyone works behind a desk, they might like to consider sitting on an exercise ball instead of an office chair. They will find that the constant tiny movements they have to make in order to keep your balance will not only strengthen their core, they’ll strengthen their back too. This helps to fend off any back problems in the future.
As well as being great for developing core strength, these workouts also help weight loss, as all Manhattan personal trainers will tell you.
Send us an email at: [email protected] and check out our website at http://www.methodfitness.com or call us at 212-255-5842 today to see what our program can do for you. Act now to receive 50% off your first in-home personal training session!