sexta-feira, 5 de abril de 2013

The 15 Minute Workout With Exercise Ball

There are diverse exercises designed to keep you fit, trim and healthy. But did you know that a 15 minute session with an exercise ball can give your full body an effective workout?

The exercise ball is a cheap piece of equipment that you can use in the comfort of your own home. You don't need to pay expensive gym fees and you can be ready to go within minutes. Here's a simple guide to basic ball workouts that will engage all your muscles.

Start off sitting on a chair, with your hands on the front edge, fingers pointing forwards. Rest your calves and ankles on your exercise ball, straighten your arms to raise your hips from the chair and slowly bend your arms to lower your hips back to the chair. Repeat this at least 15 times. This exercise is really good for your triceps.

Take up a push-up position, but rest your forearms on the top of your exercise ball. Hold your spine straight and keep those stomach muscles under tension. Hold this pose for at least 45 seconds.

Next, lie on the floor with your arms resting beside you and with your calves on the exercise ball. Slowly raise your backside while keeping your back straight. Bend your knees and roll the ball towards you until your feet are resting on top of the ball, then slowly return to your starting position. Repeat for at least 15 times and you'll give your lower abs a good workout.

Lie on the ball so that your lower back is on top of it. Keep your arms straight and rest your palms on your thighs, then slowly curl your back forwards and slide your palms down your sides before returning to the start position. Again, repeat at least 15 times.

The next exercise is done standing. Hold your exercise ball with your arms straight and lower the ball to your thighs, then bend your elbows to bring the ball up to eye level before straightening your arms upward at 45 degrees until they are fully extended. Once more, repeat 15 times.

Another standing exercise for your back and stomach muscles is the side squat. Hold your exercise ball above your head in both hands, then bend your knees and twist your body to lower the ball to your left foot. Straighten to an upright position, then repeat, this time to the right. Repeat 15 times.

Repeat these six simple exercises three times, it will take around 15 minutes, and you'll get a full body workout. Repeat the full sequence three times a week and you'll look better, feel better and save a heap on gym fees!

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