On this Fit Friday, David Poland of Extreme Fitness puts KY3's Paul Adler to work with a stability ball. You can spend as little as 12 dollars to buy one of these balls for a home gym.
Here's what David had to say:
You probably have a stability workout ball around the house. Get it out and try these 4 simple full-body exercises.
For all these exercises, start with 3 sets of 20 and work your way up to 4 or
5 sets as you build balance, strength and endurance.
1. Ball Plank: Face down on the floor, and put the ball between your elbows. Raise
your body so you are at an angle and straight like a plank, with your toes and the ball
supporting your weight. Move around with the ball. Try making small circles or X’s with your elbows against the ball to increase intensity.
2. Push-up knee raise: For this exercise, position yourself face down, your hands on the
ground and your knees on the ball. Push forward while tucking in your knees. The ball
will roll toward your upper body. Repeat this motion back and forth, sending the ball to
your knees and then back to your middle or upper body.
3. Ball pass: Lie on your back. Hold the ball above your head. Reach up and pass the ball
to your legs and then hold the ball between your legs. Continue this motion, up to arms
and back to legs. By holding this crunch, you are working more muscle groups as you
involve your abdomen and lower back muscles in the workout.
4. Ball Leg curl: Lie on your back with your hands at your side and your heels on top of the ball. Raise your hips and roll the ball underneath you. Be sure to keep your hips in the
air. This exercise will work your hamstrings, gluts, and lower back.