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In this video you will not only find interesting exercises but also the right kind of tips to choose an exercise ball. While buying one you have to be sure that the size it right and this can be done by ensuring that your thighs are parallel to the floor when you sit on the ball.
One exercise to start with is a simple one where in you have the fitness ball between your back and a wall or any other support, then you simply need to go up and down bending your knees. The routine is good for your quadriceps, hamstring as well as calves. You can perform nearly 15-20 reps for this one.
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The first exercise in the video is an abdominal raise where you have to lay down on the floor with your feet on the stability balland then with your hands stretched upwards bring your upper body up and down. This is a great work out for your abdomen region.
This is followed by the dorsal raise where the body lies on the ball with the legs touching a back support. Your hands should be cuffed back and you should drop and lift your upper body to achieve good results.
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The Abs & Upper Body Workout on Fitness Ball , Training w/ Tammy is a 5 minute exercise that involves a fitness ball. The exercise will build your lower and upper body as well as give you a trim, gorgeous look. It will also strengthen your waist.
To prevent the risk of injury, use a mat to cover the floor before doing this exercise. Place the fitness ball on the mat and lie on it with your tummy. Next place your hands at the back of your neck and press up and down the ball.
In the second exercise, put your palms together and with your back on the ball, gently turn left and right on the ball without slipping off. For exercise number three, place your stomach on the ball, stretch out your arms and bring back gently such that the upper arms are at 90 degrees angle with your chest.
In exercise four, simply press up with our legs on the exercise ball instead of the floor. In effect, you should see your body incline on the ball at a degree of about 45 degrees.In the last exercise with the fitness ball, press up with your feet on the ball, gently rolling it on the mat front and back as you do so.As a precaution, people measuring less than 5 feet 8 inches in height should get a smaller fitness ball. Again don’t lift your torso your high as you lift your body off the ball else you may damage your spine.
You require 10 reps to be effective with this circuit training routines.
These exercises are designed in a way that goes from easier to harder. This means that you start with the easiest exercise, and finish it up with the more challenging one. This circuit training session has four exercises. Except for the first workout, all the others are basically doing pushups but in a slightly different way. The exercises are:
Pushups while balancing the body on the ball only with the feet
Pushups and moving the ball towards the body with the feet.
The exercises are designed to make a person be able to do circuit training at home; all that is needed is a balance ball. Pushups are great for chest muscles. This means throughout this circuit training, the body works out its chest muscles. But as the pushups are done on a balance ball, the exercises get very challenging and the abs and core muscles are also worked out.
Always remember:
NEVER challenge yourself too much. Do not pose challenge on your body more than it can handle. Usually, beginners are more likely to have less balance and muscle strength. This is why it is recommended to start with the easier exercises.
Always do a good warm up and cool down. An effective warm up workout increases the blood circulation of the body and readies the body to take the exercises. A good warm up exercise can be running or skipping. As an example of cooling down, light stretching is recommended.
Drink plenty of water during a circuit training session, it helps the blood flow throughout the body and thus the oxygen flow becomes better.
Circuit training is a great way to maintain a health looking body, so try to follow good circuit training routines.
