If you have been using an exercise ball and are looking for a new challenge, pay attention! There is a progression for every exercise and a new and creative way to make exercises harder that is never too far away. Ask how to incorporate stability ball exercises into your program with your online personal trainer.
Here are a few samples of very common exercises that with a couple of tweaks, can be made very difficult, and more challenging exercises create better results!
Stability Ball Pushups
This can be done with hands on the ball, gripping the sides and holding the ball as still as possible. The purpose is to create an element of instability in the shoulder joint to further strengthen the shoulder girdle. Theresults will later allow you to lift heavier weights since you have a more stable shoulder joint, not as susceptible to fatigue and injury and will burn more calories.
Lift one foot in the air a few inches for more of a challenge, or place both feet on a chair so your body is parallel to the floor. For the ultimate challenge, place your feet on top of a medicine ball!
Single Leg Squats
The single leg squat is a fantastic exercise for increasing balance, strength, and stability. Targeting the quads, hamstrings and especially the gluts, this exercise can be a killer that will results in rock hard legs and buns!
For a more difficult variation, perform the squat while standing on an unstable surface such as an exerdisk, Airex pad or even a pillow from home. To get the most proprioceptive stimulation, do these exercises in your bare feet (shoes create more stability). This exercise can be done with resistance tubing and dumbbells for the ultimate challenge. The reason for this is to promote a stronger knee joint and will improve your balance and stability so you can work even harder and perform at a higher level once you move to a stable suface.
Basic exercises such as pushups and squats have so many variations there is no reason to ever get bored. Each exercise and variation is not just something that trainers and fitness professionals make up for amusement, they all have a desired effect that will create a stronger training stimulus and a better result. You can find the programs and visual instructions for how to perform these exercises correctly at liveleantoday.com. In summary, these exercise variations will make you look, feel and perform better!