If you are tired of doing the same old stretches, crunches, and other workouts at home, it may be time to try changing up your routine! Inflatable exercise balls can be fun, and add intensity and variety to your regular exercises.

These work effectively for both men and women, and can engage muscles you may have not previously used before. These following exercises can help you to gain strength, flexibility, and endurance.

You can buy these simple rubber exercise balls at any fitness store, or the athletic department at any retail store. They are quite inexpensive, and come in a variety of sizes and colors.

Make sure that your ball is completely inflated, and does not have any punctures or holes. Purchase one that is large and stable enough to support your full body weight.

To begin, try some simple trunk extensions for your low back. Get down on your knees and drape your upper body Viagra Professional over the top of the ball, with your arms lightly hugging the back of the ball or with your hands behind your head.

Lift your chest off the fitness ball until your spine is straight or slightly extended. Return to starting position, and repeat in sets of fifteen.

Be sure to relax your neck and shoulders as much as you can. Next, try some core crunchers.

Many of the best fitness ball exercises involve the core. For this one, get on your knees, bend at the waist and rest your elbows on the ball.

Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position, and repeat as many times as you comfortably can.

You can even use the ball for basic crunches. With your feet flat on the floor, place your lower back on the ball and keep your upper body and thighs parallel to the floor.

Do crunches as usual; use your abs to lift only your shoulders and upper back off the fitness ball. Do three sets of fifteen, making sure to breathe normally, and not hold your breath.

To do an elevated push-up, place the front of your knees on the ball and your hands flat on the floor-your whole body should be parallel to the floor. Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.

Repeat this as many times as you comfortably can, and do not let your belly sag. The more you tighten your middle areas, the more your core will be engaged and strengthened.

The next exercise to try is a bent knee bridge. Lie on your back with your knees bent and your heels resting on top of the fitness ball.

Spread your arms out to your sides, lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position.

This is a great exercise for your buttocks and hamstrings. Repeat this several times.

These next abdominal rolls will really get your abs toned. Lie on your back with your knees bent and your feet flat on the floor.

Place the ball on your thighs, near your knees, and your hands on top of ball. Lift your shoulder blades off the floor, roll the ball to the top of your knees, pause, then go back to starting position.

To target your lower back, buttocks, and hamstrings, an opposite limb extension will tone you greatly.

Lie with your stomach on the fitness ball and stabilize yourself with your toes and hands.

While looking down at the floor, extend your left arm and your right leg simultaneously, hold for two seconds, and return to starting position. Repeat with the opposite arm and leg combination.

To do balanced push-ups, place your hands on top of the ball and your body at a 45-degree angle with the floor, balancing yourself on the tips of your toes. Bend at the elbows and lower your upper body to a few inches from the ball, then push yourself back up to the starting position.

To target your lower and middle back, try a superman exercise. Lie with your stomach on the ball and your body at a 45-degree angle with the floor, balancing yourself with the tips of your toes.

Stretch your arms out in front of you on either side of your head as if you’re flying, and maintain the position. Repeat in sets of fifteen on each side.

As you can see, there are so many different ways to use these excellent workout devices. Try finding more exercises like these online and see what else you can use your ball for today!

Author Bio: Tom Selwick is a personal trainer and author of numerous articles relating to physical training and home exercise equipment. He has been helping others find a greater fitness level since the 80’s.

Contact Info:
Tom Selwick
TomSelwick09@gmail.com
http://www.freemotionfitness.com/webapp/wcs/stores/servlet/TopCategories_-1_10001_17851

Category: Fitness/Equipment
Keywords: home exercise equipment