The five exercises illustrated on pages 6-7 target the hip, knees, feet, and ankles: Resistance Band Clamshells (hip), Stability Ball
Wall Squats (knees), Dorsiflexion and Plantar Flexion Resistance (feet), and Ankle Inversion/Eversion Resistance (ankles).
hamstring curls: Lie on your back with your feet on the ball.
| LEVEL 2 - Now add some more resistance to these exercises, such as stability ball
squats and planks, dumbbell lunges, a lat pull-down machine and dumbbell shoulder presses.
If you want to do this exercise, then it's best to crunch over a stability ball
to move the spine through a full range of movement." Safer alternative: Planks, woodchops, stability ball
ZEN GA FLOW WITH THE MINI STABILITY BALL
($14.99) teaches the basics of exercising core muscles and challenging balance through the Mini Stability Ball
workout program, which promotes Mindful Movement.
WHAT IS IT: Also known as stability ball
, this piece of equipment helps focus on core strength (the part of your body that doesn't include your limbs) and functional training, which involves strengthening the torso for better workouts and less injury.
Lie with abdomen on stability ball
, drawing in abs, with legs extended and toes pushed into the floor or againstawall or step.
Ditch your chair and sit on a stability ball
, which works core muscles so your metabolic rate increases.
One-legged ball squats: Lean back against a stability ball
Ten subjects were examined to determine muscle use that occurred during core body exercise using a 7-inch diameter mini stability ball
produced by Savvier LP (Santa Fe Springs, Ca) compared with abdominal crunches on the floor and on a Swiss ball.
Replace your chair with the office stability ball
. This helps to maintain a good posture and by balancing, you're working your core muscles all day
1: Ask your local fitness professional for advice on replicating three exercises using a stability ball
, disc or cable approach.