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Archive for the ‘Balance Ball’ Category

Try this seated kettle bell on your balance ball.  Begin the exercise by holding a kettle bell in each hand.  Make sure that you squeeze your abs as you sit down on a balance ball.  Place your feet shoulders width apart.  Bring both weights to the level of your shoulders and then press them straight up over your head.  Bring the weights back down to your shoulders and then to your sides again.  Now repeat the same motions for 2 sets of 12 repetitions to start.

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Use the one-legged press to tone your quadriceps instead of machines.  Begin by sitting straight up on the balance ball with both feet placed about four ft. away from the ball.  Be sure to keep your abs tight throughout this exercise in order to protect your lower back.  Now lift your left leg about 6 inches from the ground.  Roll down, using your right leg to lower your body.  Lower yourself about a foot and then begin to straighten your right leg again until you are back to where you started.  Repeat this movement on each leg for 3 sets of 12.  Make sure that you workout just one leg at a time.

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Try using the balance ball to tone your inner thighs.  Start by lying on your back with your abs tight.  Place the balance ball between your calves.  Straighten your legs to where they are perpendicular to the floor.  Make sure that you keep your abs tight throughout the exercise.  Now squeeze the balance ball with both of your legs and hold for 3 seconds and release without dropping the ball.  Repeat this movement for 3 sets of 15.

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