Abs, Hips & Thighs on the Ball

Ball Squeeze & Lift Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat before switching sides. Medicine Ball Lunge Begin in a lunge position with right leg forward, knee over ankle. Lower into a lunge bringing the ball down towards right hip. Straighten knees, bringing ball straight up overhead and then lower back into a lunge, sweeping the ball towards the opposite hip. Movement of medicine ball will be like a figure 8. Repeat...

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Abs, Hips & Thighs on the Ball

Combining a medicine ball with an exercise ball is a great way to strengthen your abs and work on endurance and stability. Check out the exercise below to learn unique ways to work your entire body. Warm up with 5 minutes of light cardioPerform each exercise as directed, clicking on the pictures for a closer viewBeginners, do 1 set of 10-16 reps. Intermediate/Advanced, do 1-3 sets of 10-16 repsSteady the ball against a wall or chair for extra stability in some exercisesCombine this workout with regular cardio exercise for maximum resultsLeg Extensions with Medicine Ball Position the ball under upper back to engage your abs and to stabilize...

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Types Of BOSU Ballast Ball Exercises

Squat Place the BB on the floor so that the circles are on top of the ball. Stand in front of the BB and squat down, sitting on the inner circle. Stand up and repeat for 10-16 reps. To make it harder, don't sit all the way down and hold weights for added intensity. Try to keep your movements controlled so that the BB doesn't move at all when you stand up. Squat Crunch This fun move targets the lower body and the abs. With the circles directly on top of the BB, squat down and sit on the outer edge of the larger concentric circle. Lean back all the way, do a crunch and then sit up and stand. Repeat for 10-16 reps....

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Diffrent BOSU Ballast Ball Exercises

Rotations Hold the BB on either side, hands inside the smallest circle. Turn to the right while rotating the ball, bringing the left hand on top, right hand on the bottom. Turn back and keep going to the left, rotating the ball and bringing the right hand on top and left hand on the bottom. The ballast should move smoothly as you continue rotating . Repeat for 8-10 reps. Around the WorldContinue the side rotations, but take the ball in a full circle while rotating the ball, first going to the right, up and left for 8 reps and then in the other direction for 8 reps. Keep the movement smooth so that...

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BOSU Ballast Ball Exercises

The BOSU Ballast Ball (BB) is a great tool for working on balance, stability and core strength. It's shaped liked a stability ball, but inside is a loose filling that adds 5-8 pounds of weight to the ball. It moves and shifts inside which engages the core and stabilizer muscles in a new and challenging way. You can use the Ballast Ball the same way you use a regular ball, but there are some unique moves you can do because of the shifting weight (e.g., impact shifts really challenge the core) and the stability of the ball (the weight inside keeps it from rolling away). The following exercises offer a few ideas for...

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