Simple Home Exercises

On the topic of trends, I want to bring one back around-the ball!

Physio ball, exercise ball, stability ball, fitness ball, call it whatever you want but the fact remands that it’s an awesome piece of equipment.

I know that the ball is still a common fixture around gyms but their popularity seems to be waning, how many of you have one in your house that you haven’t touched in weeks months years?  I’ve had one for over 5 years but it wasn’t until I switched it out for my desk chair at the clinic that I began using it for exercise again.

There are a bijillion exercises that you can do with the ball but here are two that work the entire body and are a little less common (probably because they are hard!).

Push Up

If you are new to this exercise start with the ball stabilized against a wall, like above.

The push up works your core, triceps, and shoulder stabilizers A LOT more than a traditional push up.

Hand position is important: fingers point down so the elbows can bend out to the sides as the chest comes down.

Ready to take it up a notch?

Get away from the wall.

Oh hell yeah.

Taking the wall away demands even more core work as you attempt to keep the ball still during the movement.

Remember, your push up may only be halfway to start (body only lowers a few inches).  Even if you can rock out 20 full push ups on the ground you may find these so challenging to start that you only do a few before you need a break.

The Balance

Looks simple right?  Just try it.

This exercise is very similar to balancing on a Bosu except it works on your inner thighs a lot more.

Kneeling and balancing is an exercise in and of itself but if you want to kick it up you can always grab a hand weight and do a variety of exercises; bicep curl, overhead press, lateral raise, overhead tricep press, and front raise are all great options.

Maybe, just maybe, you take your hand off the wall…

Note: my ball is on the soft side, which makes these exercises a little easier.

Please share your favorite exercises on the ball, I could use a few more to try when I get bored at work. 😉

P.S. It was really hard not to title this post something “dirty” but I am the type of gal who tries not to offend others.  But, come on, writing about balls made it too easy!

 

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