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Archive for the ‘Fitness Tips’ Category

Try this alternative to leg lifts using an 8” ball.  Start by lying on your belly on the floor.  Place the ball under your body at your waist.  Keep your arms straight and close to your sides.  Your legs should be straight out behind you with your toes resting on the floor.  Squeeze your abs, your glutes and your thighs to lift both of your legs off the floor.  Spread both legs a few feet apart and then bring them together again.  Repeat the movement for 2 sets of 12 repetitions.

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To do a crunch on an 8” inflatable ball with added rotation, begin by lying down on your back.  Place the ball between your legs.  Lift your legs so that they are bent at the knees.  Your lower legs should be parallel to the ground.  Cross your arms over your chest.  Lift your shoulders and your upper back off the ground to do a crunch but, as you lift your body, rotate to the right and then recline to the starting position.  Now repeat the movement on the opposite side.

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A back extension with an 8” inflatable ball can be done with a twist.  Begin by lying on your stomach on the floor.  Place the ball behind your head at the level of your neck.  Keep your elbows out.  As you lift your torso, squeeze your abs, your glutes and your thighs.  Lift your head about one foot from the floor and then twist to the right.  Now lower your torso and then lift it again and repeat the twist on the left side.

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The adductor stretch can be done with a partner as well.  To begin this stretch, sit down on the floor with your partner behind you.  Your back should be nice and straight and your abs should be clenched.  At this point, your legs should be straight.  Now separate them as far as they will comfortably go and place your elbows and then your forearms on the floor in between your legs.  Your partner will now press on your back to intensify the stretch.  Hold for 20 seconds and come back to your original position.

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