Stability Ball Training - Roll Into Fitness
By [http://ezinearticles.com/?expert=Amy_Bomar]Amy Bomar
One of the latest trends to be introduced into our industry has been Stability Ball training. Stability balls are large balls, similar to the big, plastic ones the kids play around with in the backyard, which are made of sturdy material that allows users to sit, lay, kneel, and even stand to perform varying degrees of exercises. The dynamic nature of the ball improves balance, posture, body awareness, coordination, and allows for different positioning options to increase the challenge and progress the exercise's level of difficulty.
The most important factor of all when it comes to ball training is the amount of fun it can bring into your program. Whether it is a group fitness class, private training session, or just personal use at home these balls add an element of play and excitement to your current exercise regimen. Not only are they fun, but they also provide one heck of a strength-conditioning workout at an inexpensive price!
Resist-A-BallTM, the leader in stability ball education, provide 3 different levels of challenge in their C.O.R.E. (Competent On Resist-A-BallTM Education) instructor training manuals. The position of the body is always placed in the easiest, or least amount of resistance, at first. By repositioning the body, the resistance challenge (1st level of challenge) is increased to make the exercise more difficult. The base of support is also decreased from wide and more supportive, to narrower and less supportive to increase the balance challenge (2nd level of challenge). Finally, maintaining a certain position on the ball, or performing a movement pattern while adding movement on the ball can add a dynamic challenge (3rd level of challenge).
No matter what exercise you perform on the ball to overload a particular muscle group, several others are acting as stabilizers to facilitate the joint actions of the particular prime movement. After one session of abdominal training using the ball, you'll never lay on the floor to do another crunch. That is unless you are too sore to do your next workout, which in most cases after your first ball training session you are.
Besides being a tremendous benefit to your body, it adds another layer of variety to your current strength training protocol. By replacing your bench with the ball you can add a whole new level of coordination and balance to your seated and lying exercises. Not to mention the great core muscle strength and endurance you develop from stabilizing your body during all of your sets and repetitions.
Don't delay, get on the ball and roll with it!
Sizing Tips and Guidelines
When seated on the top of a stability ball your knees should be even with your hips or slightly above.
45cm- used for shorter (generally under 5 ft) participants.
55cm- used for most people
65cm-used for taller (generally over 6 ft) participants.
Larger, softer balls are great for de-conditioned, overweight, or mature populations
The firmer the ball the more difficult the exercises are to perform; the softer the ball the easier exercises are to perform.
Amy is the NW Regional Trainer for Resist-A-Ball, Inc. and Faculty Trainer for the American Council on Exercise. Her Bachelor of Science was attained in Holistic Nutrition and is certified as a personal trainer, group fitness instructor, and yoga instructor. She also offers multiple workshops and trainings through her own company [http://www.fitlaunch.com]FIT Launch as well as providing personal training services.
To learn more and review health, wellness, and fitness products visit the [http://www.healthygatherings.com]Healthy Gatherings website.
Article Source: http://EzineArticles.com/?expert=Amy_Bomar http://EzineArticles.com/?Stability-Ball-Training---Roll-Into-Fitness&id=809402
Wednesday, December 16, 2009
Pilates and Swiss Ball
Pilates and Swiss Ball
By [http://ezinearticles.com/?expert=Sarah_Nabila]Sarah Nabila
Named after its creator, the Pilates system of exercise combines the best of Western and Eastern traditions, encouraging an awareness of body and mind working together in harmony. Born in Germany in 1880, Pilates was very sickly as a child but as he grew older he determined to make himself stronger, becoming proficient in body building and gymnastics.
After immigrating to the United States in 1926, Pilates opened a studio in New York where he taught an approach to fitness he called ontology. It was not long before he has an enthusiastic following, particularly among athletes, dancers and actors. Today, Pilates' method is enjoying a surge of popularity worldwide, not only among the general public but also among various professionals such as athletes, dancers and health care professionals.
Because Pilates emphasizes strengthening the powerhouse, the muscles between the rib cage and the hips, it is particularly useful in helping to prevent back problems. The Swiss ball, also known as an exercise, physic or stability ball was developed in the 1900s to treat neurological disorders such as spinal cord injuries and stroke. Not long afterwards, fitness professionals began to use the Swiss ball as an exercise tool in order to help improve balance and strengthen postural muscles of the abdomen, back and legs.
The benefit of the ball lies in its inherent instability; your muscles have to work to keep it stable during exercise movements, mainly those muscles of the abdomen and lower back. Available in various sizes to suit every age, height and level of ability, exercise balls are usually made of a durable vinyl. The choice of ball generally depends on the exercise method being used.
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Article Source: http://EzineArticles.com/?expert=Sarah_Nabila http://EzineArticles.com/?Pilates-and-Swiss-Ball&id=3204387
By [http://ezinearticles.com/?expert=Sarah_Nabila]Sarah Nabila
Named after its creator, the Pilates system of exercise combines the best of Western and Eastern traditions, encouraging an awareness of body and mind working together in harmony. Born in Germany in 1880, Pilates was very sickly as a child but as he grew older he determined to make himself stronger, becoming proficient in body building and gymnastics.
After immigrating to the United States in 1926, Pilates opened a studio in New York where he taught an approach to fitness he called ontology. It was not long before he has an enthusiastic following, particularly among athletes, dancers and actors. Today, Pilates' method is enjoying a surge of popularity worldwide, not only among the general public but also among various professionals such as athletes, dancers and health care professionals.
Because Pilates emphasizes strengthening the powerhouse, the muscles between the rib cage and the hips, it is particularly useful in helping to prevent back problems. The Swiss ball, also known as an exercise, physic or stability ball was developed in the 1900s to treat neurological disorders such as spinal cord injuries and stroke. Not long afterwards, fitness professionals began to use the Swiss ball as an exercise tool in order to help improve balance and strengthen postural muscles of the abdomen, back and legs.
The benefit of the ball lies in its inherent instability; your muscles have to work to keep it stable during exercise movements, mainly those muscles of the abdomen and lower back. Available in various sizes to suit every age, height and level of ability, exercise balls are usually made of a durable vinyl. The choice of ball generally depends on the exercise method being used.
Come visit the author latest websites on [http://www.wheelchairsforsale.org/]Wheelchairs For Sale and [http://www.catdoggiftlover.com/]Dog Lover Gift
Article Source: http://EzineArticles.com/?expert=Sarah_Nabila http://EzineArticles.com/?Pilates-and-Swiss-Ball&id=3204387
Yoga Exercise Ball - 3 Benefits of Using a Yoga Exercise Ball
Yoga Exercise Ball - 3 Benefits of Using a Yoga Exercise Ball
By [http://ezinearticles.com/?expert=Mary_Jane_Dempsey]Mary Jane Dempsey
Do you use yoga to help you get fit? If you do have you considered using a yoga exercise ball to help with your poses. In fact this piece of equipment is not only useful to those who already doing yoga regularly but for those who are only just starting to use it. For those who do yoga on a regular basis will find that helps to make the yoga exercises more of a challenge.
So what are the benefits to be gained from using a yoga exercise ball?
1. This piece of equipment forces you to use the stabilizer muscles within your body more. That in turn results in your balance and stability being improved and so putting yourself in to certain yoga poses becomes a lot easier.
2. With normal pieces of fitness equipment only certain muscles groups are being used at any one time. This unfortunately results in just your body using the major muscles whilst the much smaller ones which can be beneficial to your health are beginning to waste away.
3. By not having a solid surface to place your body on to when exercising every single fiber in your muscles is being made to work. Overtime you will begin to notice that the look overall tone and look of your body becomes more balanced. Also you will find that not only do you start to look good you feel great as well.
So as you can see from above when using a yoga exercise ball not only are you using more muscles, but the way you exercise is a lot safer for them. This form of exercise equipment is one that doesn't place high levels of stress on to these areas of your body as other fitness equipment does.
Learn More about Yoga Exercise Balls
For FREE Information Tips and Advice visit [http://exerciseballsforsale.com/yoga-exercise-ball]Yoga Exercise Ball.
For information of all types of exercise balls come to [http://exerciseballsforsale.com/]Exercise Balls
Article Source: http://EzineArticles.com/?expert=Mary_Jane_Dempsey http://EzineArticles.com/?Yoga-Exercise-Ball---3-Benefits-of-Using-a-Yoga-Exercise-Ball&id=2761707
By [http://ezinearticles.com/?expert=Mary_Jane_Dempsey]Mary Jane Dempsey
Do you use yoga to help you get fit? If you do have you considered using a yoga exercise ball to help with your poses. In fact this piece of equipment is not only useful to those who already doing yoga regularly but for those who are only just starting to use it. For those who do yoga on a regular basis will find that helps to make the yoga exercises more of a challenge.
So what are the benefits to be gained from using a yoga exercise ball?
1. This piece of equipment forces you to use the stabilizer muscles within your body more. That in turn results in your balance and stability being improved and so putting yourself in to certain yoga poses becomes a lot easier.
2. With normal pieces of fitness equipment only certain muscles groups are being used at any one time. This unfortunately results in just your body using the major muscles whilst the much smaller ones which can be beneficial to your health are beginning to waste away.
3. By not having a solid surface to place your body on to when exercising every single fiber in your muscles is being made to work. Overtime you will begin to notice that the look overall tone and look of your body becomes more balanced. Also you will find that not only do you start to look good you feel great as well.
So as you can see from above when using a yoga exercise ball not only are you using more muscles, but the way you exercise is a lot safer for them. This form of exercise equipment is one that doesn't place high levels of stress on to these areas of your body as other fitness equipment does.
Learn More about Yoga Exercise Balls
For FREE Information Tips and Advice visit [http://exerciseballsforsale.com/yoga-exercise-ball]Yoga Exercise Ball.
For information of all types of exercise balls come to [http://exerciseballsforsale.com/]Exercise Balls
Article Source: http://EzineArticles.com/?expert=Mary_Jane_Dempsey http://EzineArticles.com/?Yoga-Exercise-Ball---3-Benefits-of-Using-a-Yoga-Exercise-Ball&id=2761707
Exercise Ball - The Cheapest, Most Versatile Exercise Equipment
Exercise Ball - The Cheapest, Most Versatile Exercise Equipment
By [http://ezinearticles.com/?expert=Ilse_Hagen]Ilse Hagen
In recent years, many exercise equipment and gadgets emerged as more and more people became body-conscious and mindful of their health. One of the most popular fitness equipment is the exercise ball. No surprise there, because not only is it one of the cheapest – it is also one of the most versatile, allowing you to work out different muscles. If you're interested in purchasing one for yourself, here are some guidelines to help you choose the one that's right for you.
The 101 on exercise balls
The exercise ball is an exercise and physical therapy equipment. It is used by physical therapists' to treat lower back pain. It was recently used in regular fitness training to strengthen and develop the abs and back, and in weight or strength training to increase one's stability. It is usually made of plastic, vinyl or solid foam rubber. The balls rely on “proprioception” or the awareness of one’s foot or hand in relationship to space. The ball's instability forces the body to constantly measure its orientation in space. This helps in further increasing one's balance and stability.
How to buy an exercise ball
- If you have back-related problems, buy a ball that is approved by your doctor, spine specialist or physical therapist to prevent mishaps.
- Choose a ball that's the right size for your height. Use the following measurements as a guide:
55 cm - 4'11" – 5'4"
65 cm - 5'5" – 5'11"
75 cm - 6'0" - 6' 7"
- Choose a ball with an anti-burst system. The ball must be made of strong material that won't easily explode when punctured or pinched. If – by accident – you pinch the ball, the air inside must leak out slowly, never abruptly.
- Choose balls that can carry heavy loads especially if you're overweight. Some balls in particular can even hold more than 600 pounds of weight.
Safety information / Buying tips
A complete [http://www.pickyguide.com/sports_and_recreation/exercise_balls_guide.html]Guide to EXERCISE BALLS is available in [http://www.pickyguide.com/sports_and_recreation/exercise_balls_guide.html]Picky Guide, one of the fastest growing online magazines giving [http://www.pickyguide.com/sports_and_recreation/exercise_balls_guide.html]free consumer advice and product information.
Article Source: http://EzineArticles.com/?expert=Ilse_Hagen http://EzineArticles.com/?Exercise-Ball---The-Cheapest,-Most-Versatile-Exercise-Equipment&id=680880
By [http://ezinearticles.com/?expert=Ilse_Hagen]Ilse Hagen
In recent years, many exercise equipment and gadgets emerged as more and more people became body-conscious and mindful of their health. One of the most popular fitness equipment is the exercise ball. No surprise there, because not only is it one of the cheapest – it is also one of the most versatile, allowing you to work out different muscles. If you're interested in purchasing one for yourself, here are some guidelines to help you choose the one that's right for you.
The 101 on exercise balls
The exercise ball is an exercise and physical therapy equipment. It is used by physical therapists' to treat lower back pain. It was recently used in regular fitness training to strengthen and develop the abs and back, and in weight or strength training to increase one's stability. It is usually made of plastic, vinyl or solid foam rubber. The balls rely on “proprioception” or the awareness of one’s foot or hand in relationship to space. The ball's instability forces the body to constantly measure its orientation in space. This helps in further increasing one's balance and stability.
How to buy an exercise ball
- If you have back-related problems, buy a ball that is approved by your doctor, spine specialist or physical therapist to prevent mishaps.
- Choose a ball that's the right size for your height. Use the following measurements as a guide:
55 cm - 4'11" – 5'4"
65 cm - 5'5" – 5'11"
75 cm - 6'0" - 6' 7"
- Choose a ball with an anti-burst system. The ball must be made of strong material that won't easily explode when punctured or pinched. If – by accident – you pinch the ball, the air inside must leak out slowly, never abruptly.
- Choose balls that can carry heavy loads especially if you're overweight. Some balls in particular can even hold more than 600 pounds of weight.
Safety information / Buying tips
A complete [http://www.pickyguide.com/sports_and_recreation/exercise_balls_guide.html]Guide to EXERCISE BALLS is available in [http://www.pickyguide.com/sports_and_recreation/exercise_balls_guide.html]Picky Guide, one of the fastest growing online magazines giving [http://www.pickyguide.com/sports_and_recreation/exercise_balls_guide.html]free consumer advice and product information.
Article Source: http://EzineArticles.com/?expert=Ilse_Hagen http://EzineArticles.com/?Exercise-Ball---The-Cheapest,-Most-Versatile-Exercise-Equipment&id=680880
Swiss Ball Abdominal Exercises and Their Benefits
Swiss Ball Abdominal Exercises and Their Benefits
By [http://ezinearticles.com/?expert=Milos_Pesic]Milos Pesic
People who go to gyms have one thing in mind – to enhance their physical appearance. Now, if you are one of the millions out there who have been practicing abdominal trainings to strengthen and tone their abs, then there’s nothing else best for you to do than to find the right fitness equipments to use. The good news is that fitness tools and equipments are now widely available for the concerned individuals to use. One of the most popular though is the Swiss ball.
The Swiss ball, also known as stability ball, is used by fitness enthusiasts for long years now. People use it as an aid for their abdominal trainings, and it’s worth knowing that by using this equipment in your workout you can obtain a number of benefits that are all worth taking. The Swiss ball abdominal exercise benefits you can get so far include the following:
Effective Abdominal Workout – The Swiss ball abdominal exercise, when done correctly and carefully will help to strengthen abdominal muscles by directly targeting them. Yes, they work to directly affect the core muscles of your abdomen, while allowing your body to maintain balance while doing the exercises. Balance is maintained here to make the Swiss ball abdominal exercise techniques easy to execute.
Developing Core Strength – As mentioned earlier, the Swiss ball abdominal exercise will strengthen your core muscles by targeting them. Well, the muscles involved in this workout are the ones that work to stabilize and support your body throughout the practice. And, since the ball supports your body, all range of motion will be made smoother then, which in turn will lead to stronger core points.
Proper Alignment – When proper Swiss ball abdominal exercises are performed, the body will make use of its core muscle groups to support the entire system. As a result, motor reflexes will be enhanced as all the muscle groups are forced to function while keeping balance intact. As balancing improves, the body alignment is also enhanced.
Improves Endurance – Because of the fact that the Swiss ball abdominal exercises work to target the core muscles, improvement in the level of bodily strength and overall endurance can be felt. Yes, the exercises itself will assist your body through building strength. Other than, it helps your back to become stronger and flexible, then eliminating all sorts of back aches and strains.
Promotes Weight Loss – The Swiss ball abdominal exercise will finally hell promote weight loss by first lowering all the abdominal fats. The best results can be obtained though once the exercises are coupled with proper diet, the reason that those who are opting for this aim are highly recommended to observe proper dieting.
As you can see, the benefits that a Swiss ball abdominal exercise can offer are all worth considering. So if you want to benefit from it, start doing the right exercises as early as possible.
Milos Pesic is a professional fitness trainer who runs a highly popular and comprehensive Abdominal Training web site. For more articles and resources on abdominal exercises, abdominal workout tips, abdominal fitness equipment and much more visit his site at:
=> http://abs.need-to-know.net/
Article Source: http://EzineArticles.com/?expert=Milos_Pesic http://EzineArticles.com/?Swiss-Ball-Abdominal-Exercises-and-Their-Benefits&id=652661
By [http://ezinearticles.com/?expert=Milos_Pesic]Milos Pesic
People who go to gyms have one thing in mind – to enhance their physical appearance. Now, if you are one of the millions out there who have been practicing abdominal trainings to strengthen and tone their abs, then there’s nothing else best for you to do than to find the right fitness equipments to use. The good news is that fitness tools and equipments are now widely available for the concerned individuals to use. One of the most popular though is the Swiss ball.
The Swiss ball, also known as stability ball, is used by fitness enthusiasts for long years now. People use it as an aid for their abdominal trainings, and it’s worth knowing that by using this equipment in your workout you can obtain a number of benefits that are all worth taking. The Swiss ball abdominal exercise benefits you can get so far include the following:
Effective Abdominal Workout – The Swiss ball abdominal exercise, when done correctly and carefully will help to strengthen abdominal muscles by directly targeting them. Yes, they work to directly affect the core muscles of your abdomen, while allowing your body to maintain balance while doing the exercises. Balance is maintained here to make the Swiss ball abdominal exercise techniques easy to execute.
Developing Core Strength – As mentioned earlier, the Swiss ball abdominal exercise will strengthen your core muscles by targeting them. Well, the muscles involved in this workout are the ones that work to stabilize and support your body throughout the practice. And, since the ball supports your body, all range of motion will be made smoother then, which in turn will lead to stronger core points.
Proper Alignment – When proper Swiss ball abdominal exercises are performed, the body will make use of its core muscle groups to support the entire system. As a result, motor reflexes will be enhanced as all the muscle groups are forced to function while keeping balance intact. As balancing improves, the body alignment is also enhanced.
Improves Endurance – Because of the fact that the Swiss ball abdominal exercises work to target the core muscles, improvement in the level of bodily strength and overall endurance can be felt. Yes, the exercises itself will assist your body through building strength. Other than, it helps your back to become stronger and flexible, then eliminating all sorts of back aches and strains.
Promotes Weight Loss – The Swiss ball abdominal exercise will finally hell promote weight loss by first lowering all the abdominal fats. The best results can be obtained though once the exercises are coupled with proper diet, the reason that those who are opting for this aim are highly recommended to observe proper dieting.
As you can see, the benefits that a Swiss ball abdominal exercise can offer are all worth considering. So if you want to benefit from it, start doing the right exercises as early as possible.
Milos Pesic is a professional fitness trainer who runs a highly popular and comprehensive Abdominal Training web site. For more articles and resources on abdominal exercises, abdominal workout tips, abdominal fitness equipment and much more visit his site at:
=> http://abs.need-to-know.net/
Article Source: http://EzineArticles.com/?expert=Milos_Pesic http://EzineArticles.com/?Swiss-Ball-Abdominal-Exercises-and-Their-Benefits&id=652661
Exercises Using a Swiss Ball
Exercises Using a Swiss Ball
By [http://ezinearticles.com/?expert=Julie_Health]Julie Health
If you are looking for a simple and supportive way to enhance all of your workouts, finding the right tools is the key. If you are working towards new techniques and tools that will assist you in this, then a Swiss ball may make a great addition to your workout routine. Knowing what types of exercises you can do with a Swiss ball can be effective with every workout.
Exercises using a Swiss ball are focused on working your core area. The core area is one of the most important places of your body to work. It helps to control your back, keep your balance, and keep you moving forward. The core body mainly focuses on the abdominal area as well as the back muscles. Not only does this help you to gain strength in these areas, but can also help to increase balance and stability as well as the ability to control the muscles that are in your core area.
No matter what level of core training you are at, you can begin an exercise routine with your Swiss ball to help you improve. Each exercise done will isolate various parts of your core, helping to build your overall functioning from your back and forward.
The first exercise that is done with Swiss balls is known as pelvic isolation. To begin this, you will simply sit on the ball with your feet hip width apart and your arms either on your hips or your side. You will then slowly move forward with your hips. Make sure to keep your back straight. You can then move back to center and to the back. You can do this same movement by moving from side to side, or by going in complete circles.
After you have isolated your pelvis area, you can move to working on your spine and back. While you are still sitting on the ball, move your feet forward while you begin to lean back on the ball. Make sure that you use the Swiss ball in this exercise as your main support for your back. You can stop when your ball is at the upper part of your back. You can then raise your arms over your head and straighten your knees. You can hold this position for ten seconds before rolling back up.
You can also work on the upper part of your spine with the Swiss ball. You will want to change your position so that you are kneeling with the ball in front of you. You can then place your chest to rest on the exercise ball. You will roll forward with the ball on your chest, while your knees straighten. Like the other stretches, you can hold this for ten seconds, than roll back to the kneeling position.
From these stretching positions, you can move into more complex exercises with the Swiss ball. If you want to work your abs, you can find Swiss ball exercises that will isolate every area. You can begin this workout with full or half crunches. With this, you will sit on the exercise ball first. For a half crunch, you will lean back half way without moving your feet. You will do this back and forth. For full crunches, you will simply change this to leaning back all the way.
If you want to improve your core strength, you can continue with more exercises with the Swiss ball. One is known as the walk-out. You can do this for both your front area, by kneeling and placing the ball in front of you, or for your back area, by sitting on the ball. With both of these walk-outs, you will place the ball closer to your buttocks area. If you are sitting on the ball, you will walk your feet forward until the ball is at your shoulder or neck area. You will then walk back to sitting position. If you are working the front area, you will do this same thing, beginning with the ball on your chest, and walking your hands until the ball is at your feet.
By doing this simple routine, and beginning to add in other options with exercising with the Swiss ball, you will have the ability to build your core area. Whether you want a stronger back or flatter abs, using the Swiss ball is a recommended way to get there quickly and with comfort. In no time at all, you will find that your exercise routine is rolling you into a better look.
Julie Health writes about anti-aging health products and reviews at http://www.anti-aging-products.biz If you're interested, you can also learn more [http://www.anti-aging-products.biz/category/anti-aging-exercise/]anti-aging exercises.
Article Source: http://EzineArticles.com/?expert=Julie_Health http://EzineArticles.com/?Exercises-Using-a-Swiss-Ball&id=399976
By [http://ezinearticles.com/?expert=Julie_Health]Julie Health
If you are looking for a simple and supportive way to enhance all of your workouts, finding the right tools is the key. If you are working towards new techniques and tools that will assist you in this, then a Swiss ball may make a great addition to your workout routine. Knowing what types of exercises you can do with a Swiss ball can be effective with every workout.
Exercises using a Swiss ball are focused on working your core area. The core area is one of the most important places of your body to work. It helps to control your back, keep your balance, and keep you moving forward. The core body mainly focuses on the abdominal area as well as the back muscles. Not only does this help you to gain strength in these areas, but can also help to increase balance and stability as well as the ability to control the muscles that are in your core area.
No matter what level of core training you are at, you can begin an exercise routine with your Swiss ball to help you improve. Each exercise done will isolate various parts of your core, helping to build your overall functioning from your back and forward.
The first exercise that is done with Swiss balls is known as pelvic isolation. To begin this, you will simply sit on the ball with your feet hip width apart and your arms either on your hips or your side. You will then slowly move forward with your hips. Make sure to keep your back straight. You can then move back to center and to the back. You can do this same movement by moving from side to side, or by going in complete circles.
After you have isolated your pelvis area, you can move to working on your spine and back. While you are still sitting on the ball, move your feet forward while you begin to lean back on the ball. Make sure that you use the Swiss ball in this exercise as your main support for your back. You can stop when your ball is at the upper part of your back. You can then raise your arms over your head and straighten your knees. You can hold this position for ten seconds before rolling back up.
You can also work on the upper part of your spine with the Swiss ball. You will want to change your position so that you are kneeling with the ball in front of you. You can then place your chest to rest on the exercise ball. You will roll forward with the ball on your chest, while your knees straighten. Like the other stretches, you can hold this for ten seconds, than roll back to the kneeling position.
From these stretching positions, you can move into more complex exercises with the Swiss ball. If you want to work your abs, you can find Swiss ball exercises that will isolate every area. You can begin this workout with full or half crunches. With this, you will sit on the exercise ball first. For a half crunch, you will lean back half way without moving your feet. You will do this back and forth. For full crunches, you will simply change this to leaning back all the way.
If you want to improve your core strength, you can continue with more exercises with the Swiss ball. One is known as the walk-out. You can do this for both your front area, by kneeling and placing the ball in front of you, or for your back area, by sitting on the ball. With both of these walk-outs, you will place the ball closer to your buttocks area. If you are sitting on the ball, you will walk your feet forward until the ball is at your shoulder or neck area. You will then walk back to sitting position. If you are working the front area, you will do this same thing, beginning with the ball on your chest, and walking your hands until the ball is at your feet.
By doing this simple routine, and beginning to add in other options with exercising with the Swiss ball, you will have the ability to build your core area. Whether you want a stronger back or flatter abs, using the Swiss ball is a recommended way to get there quickly and with comfort. In no time at all, you will find that your exercise routine is rolling you into a better look.
Julie Health writes about anti-aging health products and reviews at http://www.anti-aging-products.biz If you're interested, you can also learn more [http://www.anti-aging-products.biz/category/anti-aging-exercise/]anti-aging exercises.
Article Source: http://EzineArticles.com/?expert=Julie_Health http://EzineArticles.com/?Exercises-Using-a-Swiss-Ball&id=399976
Don't Let the Fear of Catching Germs at the Gym Keep You From Working Out
Don't Let the Fear of Catchmsing Ger at the Gym Keep You From Working Out
By [http://ezinearticles.com/?expert=Susannah_Marchese]Susannah Marchese
With flu season upon us many gym rats around this time of year choose to work out at home. Getting sick is no fun and for those who have fears of catching germs at their favorite workout place now find themselves doing their workouts at home. If this sounds like you, well you are not alone. And if you think your workout is going to suffer think again. There are many fitness equipment options for anyone looking to exercise at home. The best part is that many types of exercise equipment is cheap. Fitness savings under $30 is doable. Online fitness sites specializing in the home exercise equipment market are out there. The better ones also publish great informative articles on fitness in their blogs. Just look for blogs or articles on the sites.
One piece of gear that is a staple for personal trainers is the exercise ball. Also know as a fitness or stability ball. This ball can be purchased for around $25. A good exercise ball can range as high as $75, but you can do a lot with the less expensive one. Balls come in various diameters. And you can inflate the ball to your desired level. More air means less stability during exercises. Less air gives the user more stability through the exercises. The ball gives you versatility and allows you to work virtual every muscle group. Not bad for a inexpensive and dependable piece of fitness equipment.
Fitness Tip: Use the ball as a weight bench. Sit on it to perform shoulder presses or bicep curls, or walk out into a bridge position to perform lat pullovers or chest flies.
Another piece of fitness equipment are weighted dumbbells. Dumbbells also vary in weights. Some dumbbells come color-coded for ease of recognition. They are great for doing bicep and tricep curls. Most likely you've used dumbbells at your health facility, but now that you are working out at home, owning a few in various weights with a starting price again around $25 is a no brainer.
Fitness Tip: Having various weighted dumbbells allows for versatility. Use lighter ones for smaller muscle groups and heavier ones for bigger muscles.
Resistance Bands are another fitness gear that gives you some of the same benefits that dumbbells do. But with resistance bands the user has more versatility in the exercise. Bands come in various resistance levels and are easily transportable so if you go on vacation packing them into a suitcase isn't to hard. Use the bands for building muscle or losing pounds. Bands are relatively inexpensive to own and most bands can start as low $20 price tag.
Fitness Tip: For arms and balance, try standing on the band with your right foot, left foot off the ground, and holding the ends of the band in your hands. Perform hammer curls to challenge balance while toning your arms.
Improving your flexibility is one of the benefits a foam roller can give you. For under $25 foam rollers is one very effective balance and alignment tool for developing core stabilization. Rollers help myofacial release, loosening and stretching the fascia which is the connective tissue linking bones, the muscles and the organs. Foam rollers have been a favorite in Pilates studios used in a variety of training and exercises. Rollers effectively restructure the skeleton system improving ones posture.
Fitness Tip: Lie down on the roller length-wise with your head on one end, your spine aligned with the roller and your knees bent and feet on the floor. Lie with your arms straight out at your sides, palms up and arms on the floor, relaxing into the stretch for your shoulders and chest.
Working out at home is not a bad alternative to the gym. You'll still be able to work up a good sweat and avoid people who might be spreading germs around. And with the current economic funk we are in, it's a good way to save on the monthly gym fee. Look if you're committed to keeping your body in shape, you will always find a way to workout. Having a home gym just means you now have the option of staying at home if time and convenience come into play. And if you are involved with a personal trainer just remember they do house calls.
Susannah Marchese is an ACE Certified Personal Trainer, Licensed Massage Therapist, and a PMA Gold Standard Certified Pilates Instructor. Her information website [http://www.everythingaboutpilates.com]Everything About Pilates features articles and exercise videos about Pilates. Susannah is also a contributing writer/consultant to [http://www.wholebodymarket.com/wordpress]Whole Body Market an online fitness equipment site, as well as being a personal trainer at FitOrbit an online fitness site offering real personal training.
Article Source: http://EzineArticles.com/?expert=Susannah_Marchese http://EzineArticles.com/?Dont-Let-the-Fear-of-Catching-Germs-at-the-Gym-Keep-You-From-Working-Out&id=3354545
By [http://ezinearticles.com/?expert=Susannah_Marchese]Susannah Marchese
With flu season upon us many gym rats around this time of year choose to work out at home. Getting sick is no fun and for those who have fears of catching germs at their favorite workout place now find themselves doing their workouts at home. If this sounds like you, well you are not alone. And if you think your workout is going to suffer think again. There are many fitness equipment options for anyone looking to exercise at home. The best part is that many types of exercise equipment is cheap. Fitness savings under $30 is doable. Online fitness sites specializing in the home exercise equipment market are out there. The better ones also publish great informative articles on fitness in their blogs. Just look for blogs or articles on the sites.
One piece of gear that is a staple for personal trainers is the exercise ball. Also know as a fitness or stability ball. This ball can be purchased for around $25. A good exercise ball can range as high as $75, but you can do a lot with the less expensive one. Balls come in various diameters. And you can inflate the ball to your desired level. More air means less stability during exercises. Less air gives the user more stability through the exercises. The ball gives you versatility and allows you to work virtual every muscle group. Not bad for a inexpensive and dependable piece of fitness equipment.
Fitness Tip: Use the ball as a weight bench. Sit on it to perform shoulder presses or bicep curls, or walk out into a bridge position to perform lat pullovers or chest flies.
Another piece of fitness equipment are weighted dumbbells. Dumbbells also vary in weights. Some dumbbells come color-coded for ease of recognition. They are great for doing bicep and tricep curls. Most likely you've used dumbbells at your health facility, but now that you are working out at home, owning a few in various weights with a starting price again around $25 is a no brainer.
Fitness Tip: Having various weighted dumbbells allows for versatility. Use lighter ones for smaller muscle groups and heavier ones for bigger muscles.
Resistance Bands are another fitness gear that gives you some of the same benefits that dumbbells do. But with resistance bands the user has more versatility in the exercise. Bands come in various resistance levels and are easily transportable so if you go on vacation packing them into a suitcase isn't to hard. Use the bands for building muscle or losing pounds. Bands are relatively inexpensive to own and most bands can start as low $20 price tag.
Fitness Tip: For arms and balance, try standing on the band with your right foot, left foot off the ground, and holding the ends of the band in your hands. Perform hammer curls to challenge balance while toning your arms.
Improving your flexibility is one of the benefits a foam roller can give you. For under $25 foam rollers is one very effective balance and alignment tool for developing core stabilization. Rollers help myofacial release, loosening and stretching the fascia which is the connective tissue linking bones, the muscles and the organs. Foam rollers have been a favorite in Pilates studios used in a variety of training and exercises. Rollers effectively restructure the skeleton system improving ones posture.
Fitness Tip: Lie down on the roller length-wise with your head on one end, your spine aligned with the roller and your knees bent and feet on the floor. Lie with your arms straight out at your sides, palms up and arms on the floor, relaxing into the stretch for your shoulders and chest.
Working out at home is not a bad alternative to the gym. You'll still be able to work up a good sweat and avoid people who might be spreading germs around. And with the current economic funk we are in, it's a good way to save on the monthly gym fee. Look if you're committed to keeping your body in shape, you will always find a way to workout. Having a home gym just means you now have the option of staying at home if time and convenience come into play. And if you are involved with a personal trainer just remember they do house calls.
Susannah Marchese is an ACE Certified Personal Trainer, Licensed Massage Therapist, and a PMA Gold Standard Certified Pilates Instructor. Her information website [http://www.everythingaboutpilates.com]Everything About Pilates features articles and exercise videos about Pilates. Susannah is also a contributing writer/consultant to [http://www.wholebodymarket.com/wordpress]Whole Body Market an online fitness equipment site, as well as being a personal trainer at FitOrbit an online fitness site offering real personal training.
Article Source: http://EzineArticles.com/?expert=Susannah_Marchese http://EzineArticles.com/?Dont-Let-the-Fear-of-Catching-Germs-at-the-Gym-Keep-You-From-Working-Out&id=3354545
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