How to Get a Cardio Exercise Ball Workout
Everyone needs a cardio workout for overall fitness a couple of times a week. What do you do if your knees are strained or weak from a previous injury or you have a little arthritis? Don't sign up for Latin aerobics, squash, or spinning. Try working out on an exercise ball. This is not an exercise ball workout that is slow and gentle. This is a high energy, loud music, and have fun cardio workout!
I first took a cardio ball class a few years ago in my hometown at a very small specialized gym. I had no idea what to expect but what I found was fun along with sweat and a new fitness alternative. You will bounce on the ball. Yes, that's right. Sit on it and bounce. The more and the higher you bounce, the more aerobic it becomes. Bounce in time to some high energy music. The class I took used disco and Michael Jackson. Don't stop bouncing until you are done with the entire workout. The more bounce, the more calories burned, too!
I don't have access to this class in the winter. But if you can't find a gym that offers this class, then you can follow the routine I outline. I will show you just a few moves you can do yourself and as you get into it, pick some music, invite some friends, and make up your own moves!
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Instructions
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Step from side to side. As you bounce, put one foot to the right and then repeat on the left. Clap while you do it if you like.
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Kick your foot up in front of you. Repeat on the other side. You can raise your arms while you do this.
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Tap your foot in front of you. Do the other leg. Try to tap both legs at the same time. When you do both, tap with your heals. You will use your abs or your core to do this. It will be hard at first. Use your arms for balance.
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Do an upper cuff punch-bend your arm at the elbow and push up with your fists closed.
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Do a jab to the right and the left. See my picture.
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Perform arm circles. Tight, fast, arm circles. You do these to the middle, the right, and left.
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Place your arms in your lap and raise them above your head. Do these fast.
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Keep both legs together and bring them both to the side and twist yourself to the other side quickly. This will also use your abs and will be difficult until you get used to it.
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Do jumping jacks. Spread your legs apart on the ball while keeping them on the floor and clap your hands above your head.
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Try rolls. Roll the ball from side to side without completely getting off of it. Let one leg go to the side as you roll the ball and put your other hand out in a diagonal position. Do it quickly side to side. It's a little like a lunge but on the ball so you don't hurt your knees.
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Tips & Warnings
Remember that you execute all these moves while bouncing on the ball. You do them several times each. Try doing them 10 times and then repeat several times.
Do this exercise routine to high energy music and you will quickly reach your cardio levels and burn lots of calories. Do these moves for about 45-60 minutes at a time.
Start your own cardio ball exercise class. Make different combinations of these exercises or think up some of your own. You will see how much fun it can be!
Drink water with any exercise routine and make sure that this, as with any exercise program, is ok with your physician.
Resources
- Photo Credit me
