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workout guide

Aug. 14, 2019
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1.Wall squat


Preparation - Place the ball between the wall and the lower back. When standing, keep your feet apart, bend your knees slightly, and then straighten straight back.

Move - Breathe and gently bend your knees and use the ball to stabilize to a 90 degree angle. Exhale and slowly slide back to the starting position.

Repeats -10 Moves x 3



2.Kickbacks


Preparation - Place the resistance band and body on the side of the exercise ball. Tilt the ball and keep the back straight, with your hands on top of the ball to keep it steady. Put your foot on the handle of the resistance band and secure it.

Move - Breathe, slowly push your legs away from the ball, straighten your legs, and keep it at the farthest point for one to two seconds. Return to the starting position and repeat.
Repeats -10 Moves each leg x 3 (if you want to increase the resistance ,we have resistances bands will different lbs for you to chose)



3.Pushups


Preparation - Straighten your arms, support your body away from the ground, and place your calves on top of the ball. Make sure your arms are at 90 degrees to the ground and your hands should be placed just below your shoulders.

Move - Inhale and bend your arm and slowly lower your chest to the ground. When the elbow is at a 90-degree angle, stay for 1-2 seconds. Exhale, slowly straighten your arm and push the upper body off the floor and back to the starting position.

Repeats -10 Moves




4.Crossover Row

 

Preparation - Attach the resistance band to the base ring as shown. Sitting on the ball, the body leans forward slightly and the back is straight. Cross the resistance band, hold the handle, and bend your arms slightly.

Move - Inhale, lift your arms up diagonally while keeping your arms bent and feel the resistance from the tension band until the arms and shoulders are on the same line. Hold this position for one to two seconds, exhale, and slowly return to the starting position.

Repeats - 10 Moves x 3 




5.Knee Extensions


Preparation -Connect the resistance band to the front of the bottom ring. Sitting on the ball, the back is straight, hands on the ball, supporting the body to maintain stability. Place your foot on the handle of the resistance band and secure it so that the calf should be perpendicular to the ground.

Move - Lift your heel just off the floor, lift your legs from your hips, straighten your legs for a second, then return to the starting position.

Repeats -10 Moves for each leg x 3 





6.Chest Press


Preparation - Attach the resistance band to the side of the bottom ring. The upper body lies on the ball and keeps the back straight, with both hands holding the resistance bands on both sides, and the elbows are bent upward at a 90-degree angle.

Move - Inhale, push the handle up directly over your shoulders, stretch your arms and increase resistance. Hold this position for one to two seconds, exhale and slowly return to the starting position.

Repeats -10 Moves  x 3 






7.Wide Grip Shoulder Press


Preparation - Attach the resistance band to the sides of the bottom ring, sit on the ball and straighten the back. The arm is bent upwards at 90 degrees and the handle is held by both hands.

Move -Inhale, push the handle straight up and slowly stretch your arms until the arms are straight. Hold this position for one second, exhale, and slowly return to the starting position.

Repeats -10 Moves x 3




8.Reserve Crunch


Preparation -Lie on the fitness ball on your stomach, with your feet touching the floor behind you. Lean forward until you touch the floor with your hands. Walk your hands away from the ball until you feel the ball reach your upper thighs. Keep your shoulders directly above your hands.

Move - Tighten your abdominal muscles and press your knees into the ball. Use your abdominal muscles to bring your knees toward your chest. Hold for three deep breaths. Then return to the starting position.

Repeats -10 Moves x 3 





9.Elbow Plank

 

Preparation -Kneel down on the floor with the exercise ball in front of you , place your elbows on the ball.

Move -Raise your hips off the ground forming a straight line from your shoulders to your feet. Brace your abs and squeeze your glutes. Hold this position for 1 minute,thats one repeat.

Remember:Do not hold your breath!

Repeats -2 Moves x 2 






10.Legs-Elevated Plank.


Preparation -Lie your belly onto the exercise ball, and walk your hands out until the ball is under your shins. Your hands should be directly under your shoulders.

Move - Draw your navel toward your spine to engage your abs and stabilize your torso.Keep the front and back of your neck long and look slightly ahead of you on the floor. Dont tuck your chin into your chest and dont look too far in front of you. Hold for 1 minute,thats one repeat.

Remember:Do not hold your breath!

Repeats -2 Moves x 2







11.Russian twist


Preparation - Lie with your upper back on the exercise ball and your feet flat on the floor with your knees bent at a 90 degree angle. Brace your core and keep your hips extended so your torso forms a straight line from head to knees.extend your arms straight above your chest and press your palms together.

Move - Rotate your torso to roll onto one shoulder as far as you can while raising the other from the ball. Your hips should stay square with the floor.Reverse the move to return to the starting position.Thats one repeat.

Repeats -10 Moves x 3 






12.Ball Climbers


Preparation - Place your hands on a stability ball, and extend your legs behind you in a pushup position, with your body forming a straight line from your neck to your ankles. 

Move - Raise your right foot off the floor and slowly bring your right knee up toward your chest, then lower it, repeat with the left leg.

Thats one repeat.

Repeats -12 Moves x 3 







13.Shoulder Rolls


Preparation -Position the resistance bands to the side of the exercise ball with your back straight.Sit on the ball and grip the resistance bands in both hands,keep your arm straight and the handle is in line with the shoulders.

Move -make small forward circles with your shoulders by gently rolling them forward, down, back, and up. Breathing normally,gradually increasing their size,make 10 circles.Come back to center, then change the direction of your shoulder rolls,make another 10 circles.Thats one repeat.

Repeats -Moves x 2






14.Chest Fly


Preparation - Position the resistance bands to the side of the exercise ball.Lay your back on the top of the ball,with your legs and back straight and in parallel with your arms bent at 90 degrees with the palms of both hands gripping the handle.

Move - Breathe in and on exhaling,push the handles directly upwards,extending your arms until straight and increasing the resistance through the bands.Hold for a second and slowly return to the start position and repeat.

Repeats - 10 Moves x 3 






15.Hip Thrust


Preparation - Lay the back on the ball,hands on hips,Place the heels of your feet back under your knees. Draw the pelvic floor up and the abs inward. Just like a glute bridge on the floor, tuck the tailbone under you and close the ribcage downward into the hips.

Move -Bridge straight up, not back. Drive up and slightly forward through the heel. Seal the hip bones at the top and hold the lockout. Keep the head connected to the Move of the torso. Look forward when your hips are low and up when your hips are up. Lower slowly under control. On the way down, roll your torso slightly forward and push your butt towards your heels. The bottom position will resemble the bottom of a low squat. Make sure this is coming from the hip socket.

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