23-Oct-2014
Comments Off on Stability Ball Exercises Part 4
Stability Ball Exercises Part 4
Category : Exercise
16-Oct-2014
Comments Off on Stability Ball Exercises Part 3
Stability Ball Exercises Part 3
Category : Exercise
Two for You!
Here are two stability ball exercises you can do anytime, anywhere to strengthen your core, glutes and hamstrings. That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! Exercise #1: Bridge with feet on ball Begin lying on back with feet resting on ball. Lift your body off of the mat so you are in a straight line from your shoulders to your heels. Hold for 5-10 counts; lower down and repeat. More Challenge: Lift your hands off the floor so that your core has to work harder to stabilize you. Add waving your hands in the air to make it even more difficult. Exercise #2: Leg Curl Begin lying on back with feet resting on ball. Lift your body off of the mat so you are in a straight line from your shoulders to your heels. Bend knees rolling ball toward you; then straighten legs rolling the ball away. You may need to return to the floor after every rep when you first start. Build up to 5 at a time and eventually to 10 in a row. More Challenge: Make it a single leg curl…lift one foot off the ball! Want more exercises like these? Contact us! info@xofitness.com09-Oct-2014
Comments Off on Stability Ball Exercises Part 2
Stability Ball Exercises Part 2
Category : Exercise
Two for You!
Here are two stability ball exercises you can do anytime, anywhere to strengthen your core, glutes and balance. That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! Exercise #1: Seated Single Leg BalanceBegin in a seated position. Sit tall with shoulders directly over hips and spine in neutral. DO NOT let your hips tuck under into a pelvic tilt. Lift one foot from floor and hold it there while you count to five (or ten). Switch feet. Repeat five times with each leg. Exercise #2: BridgeBegin in a seated position and then walk your feet away from the ball until your head and shoulders are resting on the ball as shown on video. Feet should be about hip distance apart. Shoulders, hips and knees should be in one straight line. Next, lower hips toward the floor 6-8 inches and squeeze glutes to lift back up into a straight bridge. The ball should remain stationary. Repeat 15x More Challenge: Hold hand weight resting on your upper leg while you perform this exercise. Want to learn more stability ball and core exercises? Contact us! info@xofitness.com02-Oct-2014
Comments Off on Stability Ball Exercises Part 1
Stability Ball Exercises Part 1
Category : Exercise
Two for You!
Here are two stability ball exercises you can do anytime, anywhere to strengthen your lower back and glutes. That’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! Exercise #1: Back ExtensionPosition yourself with your belly on the ball and your toes on the floor so you are balanced by three points: your toes (1 & 2) and the ball (3).Lift your upper body away from the ball slightly arching your back. This is great for strengthening your lower back. Repeat 10x For more challenge: Try holding your arms out to the sides or extending them even further forward. Exercise #2: DolphinAgain, position yourself with your belly on the ball, but move your weight further forward over the top of the ball so that your hands are supporting some of your weight and your feet are not helping you balance. Your three balance points will be your hands (1 & 2) and the ball.With your feet together, lift legs up until your body is in a straight line (or a little higher if you can) do this slowly without momentum. You’ll feel this in your glutes, low back and even inner thigh. Repeat 10x Want to learn more exercises like these and train with a personal trainer? Contact us! info@xofitness.com25-Sep-2012
Comments Off on Core Training #5: Stability Ball Elbow Plank with Saw
1) Start in a kneeling position with your stability ball in front of you.
2) Brace your abdominal muscles and carefully roll forward into a plank position.
3) Roll the ball forward and backward just a few inches using your elbows.
06-Sep-2012
Comments Off on Core Training #4: Stability Ball Planks
Core Training #4: Stability Ball Planks
Category : Exercise
Another way to make planks more challenging is to use a Stability Ball.
Be sure that you have mastered Abdominal Bracing and the basic plank before moving on to these more difficult moves!
Elbow Plank on the Ball
Start kneeling with the Ball in front of you. Clasp your hands together and roll out on your forearms until your elbows are on the ball. If you feel stable enough, go ahead and lift you knees off the floor so that you are perched on your toes. Hold this position for 5-10 seconds, then put knees back on floor, roll back in, rest, repeat!
