Gym Ball Fun



gym ball fun welcome to another series of beyond the gym today's session is called gym ball fun and most of the exercises will be done with an exercise gym ball so let's get started Russian twist lay on the ball will show the blades on the ball and hips pushed up high above the ground put your hands together pointing up keeping your hips up turn your shoulders to the right so they are perpendicular to the ground twist back to the starting position then twist to the other side front plank lie prone on your stomach on an exercise metal floor with your elbows close to your sides and directly under your shoulders palms down and hands facing forward tighten your abs and buttocks slowly lift your entire torso off the floor or net maintaining a stiff torso and legs continue to breathe while holding this position for a specified time five seconds or more you can increase the challenge by lifting one can off the map while maintaining the same position or you can also do the same by lifting one leg off the ground side plank lie on your side with your right hand on the ground or use an exercise mat lift yourself up to form a plank with your right arm straight and you will left arm on your sign increase the difficulty by moving your other hand up and or lifting your other leg up while maintaining postural stability reverse crunch lie on the floor and place hands on the floor behind the dead bring the knees in towards the chest until they are bent to 90 degrees with feet together or crossed contract the ABS to curl the hips off the floor reaching the legs up towards the ceiling it's a very small movement so try to use your abs to lift your hips rather than swing your legs and creating momentum ball pass lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor lift your head neck and shoulders and place the ball between your legs now don't worry your legs and reach your arms back come back up and grab the ball continue to pass the ball back and forth from your hands to your legs bridge lie on your back with your knees bent and feet flat on the floor straighten your arms and keep your hands and palms down on the side of your body make sure your knees and ankles are in line along with your knees and hips raise your hips off the ground and home for a count of 10 to 30 seconds remember the brief challenge yourself by lifting one leg above the ground Jim Bob usha with a partner securing and stabilizing the gym ball place two hands firmly onto the ball and assume a push-up position slowly lower your body to your chest is nearly in contact with the ball and gradually resume back to the original position Jim ball crunch lie on a gym ball with your feet flat on the floor your lower back should feel like it's curved around the ball raise your chest up and slightly forward in a crunching motion do not pull on your neck to initiate the crunch pause then slowly return to the starting position back extension you down with the ball in front of you place your torso on the ball the legs should be straight behind you hip width apart on your toes lower your torso down with your hands behind your head this is the starting position contract the lower back muscles and lift your torso up forming a straight line with your hips and makes Hugh races place the Box firmly between your body and a support such as a wall with both feet planted firmly on the ground raise your heels as high as you can and come down slowly repeat as many times as desired gymboss squat place the ball between your lower back and the wall your arm should be down at your sides face forward back straight and your shoulders align place your feet shoulder width apart and your feet firmly planted on the floor slightly forward pop a complete vertical tighten your abs as you slowly bend your knees yoko is a 90 degree bent leg push up with your heels to return to the starting position the stability ball will again be located and your lower back we hope you enjoy the exercises as much as we did you

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