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Some people call them stability balls, exercise balls, Swiss balls, or fitness balls. Whatever you call it, this piece of exercise equipment is undeniably helpful in targeting important group muscles like the back, core, arms, glutes, and hamstrings. So, go grab your stability ball and let’s have some fun doing cardio and strength exercises. Yes, you heard me. You can perform both cardio and strength exercises on this bouncy ball. However, before jumping on one, make sure it’s the right fit for you. Simply sit on the ball, if your knees and hips form a right angle, then you found the right one.

Here are the 24 most effective stability ball exercises for a stronger and shapelier you. First up, let’s emphasize some core exercises.

1. Plank
Place your forearms on the Stability Ball™, shoulders over elbows, fingers interlaced, legs together or hip-distance apart, knees bent, hips lowered, and body in long diagonal line. Inhale and prepare to exhale as you extend your knees and hips to come up to a plank position. Hold for a few breaths. Then, exhale as you lower back your knees. To make the forearm plank more challenging, Michelle Vodrazka of Inspired Bodies likes to place her feet on a bench instead of the floor. Aim to complete 5 to 8 reps. Here’s a photo of a perfect plank shared by Agata Kazimierski, director of MERRITHEW™.

To tone up my butt. I am going to build the habit of doing squat every day

2. Plank to Pike
This is a challenging, yet highly rewarding move for most people. Are you ready? To do this exercise, place your feet on a stability ball with your hands on the floor, directly under your shoulders. From there, you contract your entire abdominal core tightly to pike up (butt leading), drawing the stability ball under. Hold the pike and return to your plank position. Try to do 3 to 5 sets with 8 to 10 reps each set. Watch Tosca Reno (New York Times bestselling author of Your Best Body Now, the Eat-Clean Diet® series, and The Start Here Diet) as she demonstrates this killer core workout

3. Pike it up!
Do you want to target and strengthen the deepest abdominal muscles in your body? Trying to master pressing to handstand? If yes, then there’s no better prop than a stability ball. Roll one out, and let’s have some fun with Ally Hamilton, a Santa Monica-based yoga teacher, writer, and life coach. She streams online yoga classes all over the world. Hamilton is also the co-creator of YogisAnonymous.com. This is a fun variation of your Plank to Pike exercise. The difference? It’s hella intense! Start off like your Plank to Pike exercise. Instead of flexing, your feet should be extended on the ball. Inhale, then exhale as you slide the ball towards you. Repeat 10 to 20 times.

Underestimating workout music

August 7, 2014/0 Comments/in Entertaiment, Lifestyle, Uncategorized /by megamorteza

We brought you the t-shirt workout to help you carve the perfect torso. Now, we’re going one step further by bringing you the sleeveless t-shirt workout. This routine was designed to target the key muscles of your upper body that must look good if you’re going to dare go sleeveless: your biceps, delts, shoulders, and upper back. “Inverting the body with the Handstand Pushup, then having the arms go to pre-exhaustion fills the arms with blood, priming them for a great pump with the barbell curls,” says Corey Burnham, who programmed this routine. “Anybody can make a bicep look impressive when they curl their arm, but to have impressive arms even when they are straight by your side means that you have been doing the right, full body exercises,” says Burnhamwho notes that the Barbell Curl is one of the best moves for accomplishing this goal. “Go as heavy as possible on these, but keep very good form,” he notes.

What’s more: You’ll also hit your abs: “Having super buff arms without core engagement leads to poor athleticism and is not a good look for the summer,” says Burnham who added in Handstand Pushups and Pledge Planks to help activate your core in a way that forces them to dynamically stabilize the entire body.

Fitness is not about being better than someone else… IT IS ABOUT BEING BETTER THAN YOU USED TO BE.

When you’re finished with your workout, hang from a pull-up bar and simply relax. Then, walk on the treadmill or outside for about 15 minutes to improve circulation and ensure that your arms recover adequately.

Do this routine two to three days a week, but vary the volume of sets based on feel.

But, don’t stop after the workout ends. Use your arms throughout the day: make a fist, lift objects, glove up and hit a bag, carry your office bag with your grip, not your shoulder.

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3 Most Effective Stability Ball Exercises To Enhance Your Body Shape

Underestimating workout music

3 Most Effective Stability Ball Exercises To Enhance Your Body Shape

Underestimating workout music

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3 Most Effective Stability Ball Exercises To Enhance Your Body Shape

Underestimating workout music

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