How to Use An Exercise Ball for a Fullbody Workout
Got exercise ball? Then you've got a home gym. All you need is 5-6 super effective ball exercises that work the entire body so you can train at home without spending tons of money on weights or other equipment.
Instructions
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Pick 2 leg exercises, 2 upper body exercises, and 2 ab exercises. If you're a beginner stick to basics like ball squats, ball crunches, push-ups with thighs on the ball, and ball bridges. If you're intermediate to advanced try more challenging ones like single leg squats, push-ups with shins on ball, ball pikes, ball overhead lunges, etc.
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Mix up your exercises into two mini-circuits (3 exercises per circuit) and start with your first circuit going from one exercise to the next without resting. Taking a quick 10-20 second break and repeat two more times. For example perform 10-15 reps of ball squats, ball push-ups, and ball crunches without resting between exercises then rest and repeat two more times.
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After you've completed your first mini-circuit go right into your second one. For example; perform 10-15 reps of ball bridges, legs up ball crunches, and single leg ball reach without resting between exercises then rest and repeat two more times.
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Stretch for 5 minutes after your workout to lengthen muscles, prevent injuries, and minimize soreness.
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Tips & Warnings
Pick dynamic exercises that work many muscles to burn more calories.
Outline your workout and follow it for 2-3 weeks before switching to a new one.
Focus on quality movement vs. quantity and keep your rest periods short.
Choose exercises suited to your fitness level.
Consult your doctor before starting any diet or fitness program
Consult a fitness professional if you are not sure how to do an exercise
