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This Month In Body
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  • Roll, Bounce, and Balance
    If you’re looking for a full body workout that’s fun and different, give the stability ball a try. As you work through the following exercises, start out with three to five sets of 10 to 20 repetitions. Read >>
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Health and Fitness News

Roll, Bounce, and Balance

Get a full-body workout with a stability ball.

It’s known as a stability ball, exercise ball, Swiss ball, fitness ball, or balance ball. No matter what you call it, it is useful for a wide variety of exercises. Able to provide an effective way to increase strength, improve balance, and build cardio endurance, the stability ball’s large, round shape, works muscles in new and challenging ways.

If you’re looking for a full body workout that’s fun and different, give the stability ball a try. As you work through the following exercises, start out with three to five sets of 10 to 20 repetitions.

Stabilize Your Core

A stability ball workout is an excellent way to strengthen your core. The handoff exercise works your abs. For this, lie on your back on the floor, extend your arms above your head, and hold onto the ball with both hands. At the same time, lift your arms and legs off the floor and move the ball from your hands to between your ankles. Lower your arms to the floor above your head and rest the ball on the floor as it’s held between your ankles. Then, lift your arms and feet and move the ball to your hands. Lower and repeat.

Next, try knee tucks. Get in a high plank position with your arms straight below your shoulders and rest the tops of your feet on the ball. Keep your arms straight and bring your knees toward your chest, rolling the ball toward you. Straighten your legs and return to a high plank position. Repeat.

Lower Body Steadiness

Work your legs and glutes with stability ball exercises. Start with the squat and reach, which also works your arms and abs. As you stand with your feet placed slightly wider than hip width, extend your arms in front of you and hold the ball. Bend your knees and lower your body into a squat position. From this position, bring the ball down toward your left foot. Hold this for a few seconds, then return to the starting position. Squat again and lower the ball toward your right foot. Hold for a few seconds, return to standing, and repeat.

For another lower body workout, try hamstring curls. Lie on your back and extend your arms to either side. Place your lower calves and ankles on top of the ball and lift your hips up off the floor. Now, slowly bend your knees and bring your feet toward your hips until the bottom of your feet rests on the ball. Hold this position for a few seconds and then straighten your legs. Repeat.

Upper Body Strength

To work your arms, back, and shoulders with the stability ball, try a balance push-up. This exercise is a bit more challenging than your traditional push-up since your feet are elevated. Get in a high plank position and rest your lower shins and ankles on top of the ball. Bend your elbows and lower your body toward the floor so your arms make a 90-degree angle. Straighten your arms and return to the starting position. Repeat.

Work the back of your upper arms with triceps dips. Sit on the ball and place your feet on the floor, hip-width apart. Put your hands next to your hips and move your bottom forward until it’s off the ball. Now, lower your bottom a few inches toward the floor as your arms bend behind you.

About Training with Mr. America
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