Fitness Workout

5 exercises to get in shape and have fun

1. Ball Passes

  1. Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor.
  2. Lift your head, neck, and shoulders, and place the ball between your legs.
  3. Now lower your legs and reach your arms back.
  4. Come back up and grab the ball
Stability Ball Ab Exercises : Stability Ball Ab Exercises: Ball Pass

2. Ball Crunches

  1. Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
  2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
  3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
  4. As you inhale, go back to the starting position.
Easy Ab Exercises: Stability Ball Crunch

3. Roll Away Ball

Starting Position:Kneel in front of the ball. Place your hands atop the Swiss ball and bring your feet off the ground. Bring your navel in toward your spine. Walk your hands out on the ball, moving both the ball and your arms away from your body. Once you feel your abdominal muscles working, you are in the starting position.

Action:Your hands should stay stationary on the ball. Pivot from your knees, bringing your torso and hips forward as the ball rolls away from your knees. Keep moving until your chest drops down, keeping your chest as upright as possible, without hyper extending your lower back. Keep your spine in a neutral position. Hold the furthest position comfortably for a couple seconds and roll back to starting position.
iWorkout - Core Exercises - Swiss Ball Rollaway

4. Ball Planks

  • Start to get into a pushup position but place your forearms on a Swiss ball.
  • Your elbows should be placed so that your arms and torso form a 90-degree angle, and your body should form a straight line from your shoulders to your ankles.
  • Brace your core by contracting your abs as if you were about to be punched in the gut.
  • Squeeze your glutes.
  • Hold this position while breathing deeply.
  • 6pack Abs - Stability Ball Plank - Best Core Exercises

    5. Wood Chop Exercise

  • Connect a standard handle to a tower, and move the cable to the highest pulley position.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  • With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
  • In one motion, pull the handle down and across your body to your front knee while rotating your torso.
  • Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
  • Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.
  • Cable Wood Chop Exercise: Form Mistakes & Corrections
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