ProThinSpo Exercises
Exercise Balls
The Swiss Ball
The "Swiss" ball is known also as an exercise ball, among other names. Body ball, yoga
ball, therapy ball, gym ball, stability ball, sports ball, Pilates ball, and fitness ball are some
other names that are given to the "Swiss" ball that is used for physical therapy training and
other exercises. This exercise ball is made of elastic rubber and is a large sized ball,
however very light. There are many exercises that can be performed on the ball. For
physical therapy use, there are exercises that will help you work out what is hurting – such
as your back for example. For other reasons, there are various exercises for abs, legs, back,
etc. that can be worked out on the ball, and the good thing with the ball is that it serves to
challenge a person to maintain good stability so you don't pull muscles while doing exercises.
Another use for the Swiss/exercise ball is a chair; some people prefer to use it as a chair
since the pose you would be sitting in entails them to appoint their abdominal and back
muscles and uphold correct pose to stay balanced on the ball.
Benefits of Exercises with the Ball
The Swiss/exercise ball focuses on enhancing the core body muscles in all of the exercises.
Since balancing on the ball is difficult while performing exercises, the ball therefore
pushes a person to use more muscles (their core body muscles; abdominal and back) to
balance correctly. Therefore these core muscles of the abs and the back get stronger over
time through these exercises on the ball. When using the Swiss/exercise ball, there are a
range of exercises a person can choose from; levels of beginner to advance. Whatever
the level may be, the exercise will use the back and abdominal muscles that help firm the
trunk muscles in the body.
Purchasing an Exercise Ball
The Swiss ball or the exercise ball, along with the different variations of the exercise ball;
yoga ball, Pilates ball, fitness ball, etc., can be purchased in a number of ways. These balls
can be purchased anywhere from Wal-Mart, to a store that specializes in that product. Via
internet search you can come up with all sorts of results with various prices and different
locations or websites to purchase an exercise ball. Usually any place that sells them
(internet or store) will have different colors, sizes, and variations of the intended use of
the balls. Prices for exercise balls range depending on the size, type of rubber, color,
reason for use, etc. The price range can run from 99.00 on Ebay.com to 259.99. The best
price I found was at this site the Body Ball was cheapest. They seemed to have the best
prices on the products I was looking for. Since it can be hard to shop around with busy
schedules, I always try to find the best price for my readers. There is another helpful site
(click here)
http://www.demandfitness.com/?gclid=CNz-9dfNhokCFRhKUAodVCv8SA this site is an
online exercise site. I could put a lot of exercises up here for you to do but this is the best.
You should try it. Your Online Fitness Center™
• Over 150 classes to choose from
• Unlimited access to all classes
• Track workouts with our Fitness Tracker
• Track your goals with our Goal Tracker
• No initiation fees! Cancel at anytime!
• Plans starting as low as $0.99
Once you get your ball you can take a class online to work with it. It is fun and private.
http://exercise.about.com/od/abs/ss/abexercises.htm this site takes you to a video to
tighten up your abs. they call it all about the abs. This is also a good source of new
exercises to use. When you begin an exercise program you always see results in the
beginning. But, when you are lean and at a good weight for your height it becomes harder
to trick the muscles into growing. Changing up your exercise especially with a balance ball
will give your body the quick muscle tone you are looking for… long and lean.
http://www.www-celluliteexercise.com/ this gives you free anti- cellulite instructions for
your hips, butt and thighs. It is free…. So that is always a good thing. I always try to find the
best free sites for you Prothinspo readers.
Low-Impact Cardio Blast
This low-impact, high-intensity workout is for the intermediate/advanced exerciser looking
for a workout that's tough on the heart, but easy on the joints. This is a circuit-style
workout, taking you through a series of cardio moves, each performed for about one
minute with little or no rest between exercises. Any time you're doing low-impact exercise,
adding big arm movements and going through the exercises with as much speed as you
can (while keeping good form) will help you keep your heart rate up. The exercises are
just suggestions...always modify according to your fitness level and avoid any exercise
that hurts or doesn't feel right. See detailed instructions below.
Exercise Warm up
Warm up for 2 or more minutes with light cardio, such as step touches.
Really use your arms to get your heart rate going.
Side Lunge with Windmill Arms
Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right
knee into a side lunge and bring the left arm down towards the foot. Repeat on the
other side, lunging from side to side and bringing opposite arm towards foot. The faster
you go and the lower you lunge, the harder it is. Repeat for 1 minute.
Knee Lifts with Med Ball
Hold a light medicine ball or weight straight up overhead. Lift the right knee up to waist
level while bringing the arms down, touching the weight to the knee. Return to start and
repeat on the left side. Alternate knees and repeat for 1
minute.
Front Kick with Squat
Stand with feet together. Bring the right knee up and extend the leg in a front kick
(don't lock the knee!). Lower down into a low squat (knees behind toes) and then kick with
the left leg. Repeat (right kick, squat, left kick) for 1 minute.
Diagonal Knee Smash
Shift your weight to the right foot and take the left leg straight out to the side, toe lightly
resting on the floor and arms extended up and to the right of the body. Bring the left knee
up and across the body while bringing the arms down and towards the left with a torso
twist. Take the left foot down, tapping the floor and continue with the knee lift and arm
smash for one minute, going as fast as you can. Repeat on the other side for
one minute.
Side Lunge with Punch
Begin in standing position and turn to the right, stepping the left foot straight back and
bending the right knee into a lunge while punching with the left arm. Step the left foot
back to start and repeat on the other side, lunging to the left and punching with the right
hand. Move as quickly as you can while keeping good form and repeat, alternating sides
for one minute.
Side Knee Lift and Kick
Shift the weight to the right leg and take the left arm straight up. Bring the left knee up to
hip level while taking the left elbow down towards the knee, squeezing the waist. Lower
the leg, shift your weight to the left leg and kick to the side with the right leg. Repeat the
knee lift, side kick for one minute then switch to the other side and repeat the same thing
for one minute.
Front Kick and Low Lunge
Bring the right knee up and extend the leg in a snapping front kick without locking or
hyper-extending the knee. Bring the leg back and, keeping your balance on the left leg,
immediately take the right leg back behind you in a lunge while touching the floor with your
fingertips. Repeat the kick and low lunge sequence for one minute and repeat the
sequence on the other side for one minute.
March in Place
Use this as a cool down or a transition for repeating the entire circuit.
Stop here for a 12-minute workout or repeat the circuit one or
more times for a longer workout.
Tips and Instructions
• Beginners: Take care with this workout and only do what you can with good form.
You can substitute other moves (marching in place, walking a flight of stairs, etc.), modify
the suggested time for each move or try one of these Beginner Cardio Workouts.
• Intermediate/Advanced: Perform each exercise one after the other for one or
more minutes, resting when you need to. Complete all the exercises for a 12-minute
workout or go through the circuit two or more times for a longer workout.
• Modify according to your fitness level...the time given for each
move is just a suggestion--go longer or shorter if you need to.
• Sip water throughout the workout. When you get tired, walk in place (don't
stop moving)
• Monitor your intensity and keep your RPE between 5 and 8 or 9.
• Always see your doctor if you have any injuries, illnesses or health
conditions.
From Paige Waehner
The Swiss Ball
The "Swiss" ball is known also as an exercise ball, among other names. Body ball, yoga
ball, therapy ball, gym ball, stability ball, sports ball, Pilates ball, and fitness ball are some
other names that are given to the "Swiss" ball that is used for physical therapy training and
other exercises. This exercise ball is made of elastic rubber and is a large sized ball,
however very light. There are many exercises that can be performed on the ball. For
physical therapy use, there are exercises that will help you work out what is hurting – such
as your back for example. For other reasons, there are various exercises for abs, legs, back,
etc. that can be worked out on the ball, and the good thing with the ball is that it serves to
challenge a person to maintain good stability so you don't pull muscles while doing exercises.
Another use for the Swiss/exercise ball is a chair; some people prefer to use it as a chair
since the pose you would be sitting in entails them to appoint their abdominal and back
muscles and uphold correct pose to stay balanced on the ball.
Benefits of Exercises with the Ball
The Swiss/exercise ball focuses on enhancing the core body muscles in all of the exercises.
Since balancing on the ball is difficult while performing exercises, the ball therefore
pushes a person to use more muscles (their core body muscles; abdominal and back) to
balance correctly. Therefore these core muscles of the abs and the back get stronger over
time through these exercises on the ball. When using the Swiss/exercise ball, there are a
range of exercises a person can choose from; levels of beginner to advance. Whatever
the level may be, the exercise will use the back and abdominal muscles that help firm the
trunk muscles in the body.
Purchasing an Exercise Ball
The Swiss ball or the exercise ball, along with the different variations of the exercise ball;
yoga ball, Pilates ball, fitness ball, etc., can be purchased in a number of ways. These balls
can be purchased anywhere from Wal-Mart, to a store that specializes in that product. Via
internet search you can come up with all sorts of results with various prices and different
locations or websites to purchase an exercise ball. Usually any place that sells them
(internet or store) will have different colors, sizes, and variations of the intended use of
the balls. Prices for exercise balls range depending on the size, type of rubber, color,
reason for use, etc. The price range can run from 99.00 on Ebay.com to 259.99. The best
price I found was at this site the Body Ball was cheapest. They seemed to have the best
prices on the products I was looking for. Since it can be hard to shop around with busy
schedules, I always try to find the best price for my readers. There is another helpful site
(click here)
http://www.demandfitness.com/?gclid=CNz-9dfNhokCFRhKUAodVCv8SA this site is an
online exercise site. I could put a lot of exercises up here for you to do but this is the best.
You should try it. Your Online Fitness Center™
• Over 150 classes to choose from
• Unlimited access to all classes
• Track workouts with our Fitness Tracker
• Track your goals with our Goal Tracker
• No initiation fees! Cancel at anytime!
• Plans starting as low as $0.99
Once you get your ball you can take a class online to work with it. It is fun and private.
http://exercise.about.com/od/abs/ss/abexercises.htm this site takes you to a video to
tighten up your abs. they call it all about the abs. This is also a good source of new
exercises to use. When you begin an exercise program you always see results in the
beginning. But, when you are lean and at a good weight for your height it becomes harder
to trick the muscles into growing. Changing up your exercise especially with a balance ball
will give your body the quick muscle tone you are looking for… long and lean.
http://www.www-celluliteexercise.com/ this gives you free anti- cellulite instructions for
your hips, butt and thighs. It is free…. So that is always a good thing. I always try to find the
best free sites for you Prothinspo readers.
Low-Impact Cardio Blast
This low-impact, high-intensity workout is for the intermediate/advanced exerciser looking
for a workout that's tough on the heart, but easy on the joints. This is a circuit-style
workout, taking you through a series of cardio moves, each performed for about one
minute with little or no rest between exercises. Any time you're doing low-impact exercise,
adding big arm movements and going through the exercises with as much speed as you
can (while keeping good form) will help you keep your heart rate up. The exercises are
just suggestions...always modify according to your fitness level and avoid any exercise
that hurts or doesn't feel right. See detailed instructions below.
Exercise Warm up
Warm up for 2 or more minutes with light cardio, such as step touches.
Really use your arms to get your heart rate going.
Side Lunge with Windmill Arms
Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right
knee into a side lunge and bring the left arm down towards the foot. Repeat on the
other side, lunging from side to side and bringing opposite arm towards foot. The faster
you go and the lower you lunge, the harder it is. Repeat for 1 minute.
Knee Lifts with Med Ball
Hold a light medicine ball or weight straight up overhead. Lift the right knee up to waist
level while bringing the arms down, touching the weight to the knee. Return to start and
repeat on the left side. Alternate knees and repeat for 1
minute.
Front Kick with Squat
Stand with feet together. Bring the right knee up and extend the leg in a front kick
(don't lock the knee!). Lower down into a low squat (knees behind toes) and then kick with
the left leg. Repeat (right kick, squat, left kick) for 1 minute.
Diagonal Knee Smash
Shift your weight to the right foot and take the left leg straight out to the side, toe lightly
resting on the floor and arms extended up and to the right of the body. Bring the left knee
up and across the body while bringing the arms down and towards the left with a torso
twist. Take the left foot down, tapping the floor and continue with the knee lift and arm
smash for one minute, going as fast as you can. Repeat on the other side for
one minute.
Side Lunge with Punch
Begin in standing position and turn to the right, stepping the left foot straight back and
bending the right knee into a lunge while punching with the left arm. Step the left foot
back to start and repeat on the other side, lunging to the left and punching with the right
hand. Move as quickly as you can while keeping good form and repeat, alternating sides
for one minute.
Side Knee Lift and Kick
Shift the weight to the right leg and take the left arm straight up. Bring the left knee up to
hip level while taking the left elbow down towards the knee, squeezing the waist. Lower
the leg, shift your weight to the left leg and kick to the side with the right leg. Repeat the
knee lift, side kick for one minute then switch to the other side and repeat the same thing
for one minute.
Front Kick and Low Lunge
Bring the right knee up and extend the leg in a snapping front kick without locking or
hyper-extending the knee. Bring the leg back and, keeping your balance on the left leg,
immediately take the right leg back behind you in a lunge while touching the floor with your
fingertips. Repeat the kick and low lunge sequence for one minute and repeat the
sequence on the other side for one minute.
March in Place
Use this as a cool down or a transition for repeating the entire circuit.
Stop here for a 12-minute workout or repeat the circuit one or
more times for a longer workout.
Tips and Instructions
• Beginners: Take care with this workout and only do what you can with good form.
You can substitute other moves (marching in place, walking a flight of stairs, etc.), modify
the suggested time for each move or try one of these Beginner Cardio Workouts.
• Intermediate/Advanced: Perform each exercise one after the other for one or
more minutes, resting when you need to. Complete all the exercises for a 12-minute
workout or go through the circuit two or more times for a longer workout.
• Modify according to your fitness level...the time given for each
move is just a suggestion--go longer or shorter if you need to.
• Sip water throughout the workout. When you get tired, walk in place (don't
stop moving)
• Monitor your intensity and keep your RPE between 5 and 8 or 9.
• Always see your doctor if you have any injuries, illnesses or health
conditions.
From Paige Waehner
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