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Archive for the ‘Exercises’ Category

A full body roll up can be done using an 8” inflatable ball.  Start by lying on your back on the floor with straight legs.  Place the ball between your knees.  Your arms should be extended above your head.  Keep them straight and parallel to the ground.  Clench your abs and keep your legs glued to the floor as you bring your arms up and over, lifting your torso to do a sit up.  Reach forward until your fingertips extend to your toes.  Now recline to the original position.  Repeat for 3 sets of 12 repetitions.

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Here’s an alternative to the bridge exercise, using an 8” inflatable ball.  Begin by lying on your back.  Place the ball between your knees.  Squeeze your abs and straighten your left leg, keeping the ball between your knees.  Lift your glutes off the floor until your glutes, thighs and torso are in a line and at a 45 degree angle with the floor.  Keep your left leg straight.  Now lower your body and switch legs.  Repeat the exercise on the opposite leg.

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Single leg circles can be done on an 8” inflatable ball.  Begin by lying on your back with your feet flat on the floor.  Squeeze your abs tight as you place an inflatable ball under your glutes.  Keep your abs tight as you lift your right leg into the air, rotating it to the left 5 times and then to the right 5 times.  Now switch legs and repeat the movement in the same way.

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The stiff legged dead lift can help to tone the muscles in your legs.  Start by holding two 5-10 lb. dumbbells in front of you while keeping your arms straight. Stand with your feet about one foot apart and bend your knees slightly.  Squeeze your abs as you slowly lower your torso until it is almost parallel to the ground.  Your arms should remain straight as the dumbbells are lowered toward the floor.  Now come to the original standing position again.  Repeat the movement for 2 sets of 15 repetitions to start.

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