Eight Great Exercises With A Stability Ball


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Updated: 8/08/2012 12:01 pm Published: 8/07/2012 4:11 pm


Kick Start With Kristi is about finding obtainable goals that every woman can do. That's why owner Kristi Bush is showing eight greats exercises using a stability ball. "The last time I checked, there were about 900 exercises that can be done with a stability ball, Bush said. "The reason I chose these particular eight is because they will not only give you a rock solid core and perfect posture but several of them are great for back pain, prevention and other problems associated with a weak core," she said. "These exercises are a sure-fire way to be strong, sit up straight, get super fit and stay injury free! Do 10 reps of each and work up to 3 sets." Below are all eight exercises Bush recommends.

1) Narrow Grip Press- head neck and shoulders lying comfortably on ball, keeping arms close by side, press weights up toward ceiling. What it works: chest, shoulders, triceps, hamstrings, glutes and CORE.

2) ROTATION- in same position as narrow press, hold one weight with both hands at each end. Keeping body in a plank, still position, start to twist or rotate weight to the right and then the left. What it works: obliques, core, glutes, hamstrings.

3) SEATED KNEE LIFT- come to a seated position on the ball, pull belly button back toward spine to sit up straight. Place hands on either side of ball. Lift one foot off ground, pull back lower core and breathe as you lift. Repeat on other side. What it works: Lower core, abs. And one of the best exercises if you have back trouble.

4) ABDUCTION- lay on one side on the ball, if you can reach, place one hand on the floor, bottom leg is bent, lift and lower top leg. Challenge- keep hips stacked on top of each other. Keep abs tight. Repeat other side.

5) EXTENSION- lay with belly on top of the ball, toes on floor, hands on floor. Now lift opposite arm and leg at the same time, as you lower back down, exhale and pull abs back. What it works: core, abs, back, rear deltoids.

6) LEG CURL- lay on floor, prop legs up on ball (from calves to heels). Bridge up so that body is in line, roll ball toward body and back out again. What it works: hamstrings, glutes, core stability.

7) BALL PASS- Lying on floor, holding ball up toward ceiling, lift legs up, reach both arm and legs away (not so far that back arches off ground) and bring arms and legs back to top and place ball inside ankles. Repeat. What it works: you'll just know. It will give you strong super hero killer abs.

8) HAMSTRING STRETCH- place ball in between legs. Lift legs toward ceiling. If flexibility is an issue, soften knees. Now rotate ball so that right leg is in front of ball and left leg is in back. Repeat so that left is in front. What it works: hamstring flexibility, lower core/abs.




KickStart Fitness specializes in small group and individual training specializing in cutting edge, custom workouts. No bootcamps or large numbers so as to give proper instruction/alignment/corrections.

You can contact Kristi at kristifit@yahoo.com, 918-625-3270, Facebook: Kick Start with Kristi

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