Regular aerobic exercise reduces fat whilst increasing muscle. Exercise ball routines increase the effectiveness of workout and is much more fun. Many exercises which are performed on the floor can be adapted to working on the ball.
- Lie on your back on the floor. Place your heels on the exercise ball. Put arms out to the sides flat on floor. Raise your hips so that you have straightened your body from shoulders to heels. Hold this position for 10 seconds then relax gently. Avoid pushing the hips into an arched position. Try to repeat this 5 times to begin with.
- Lie on your back on the floor. Place your heels on the ball with knees bent to an angle of 90o. Place arms out to sides flat on floor. Roll the legs to the right as far as possible but keeping both shoulders on floor. Repeat to the left. Try to repeat this 5 times to begin with.
- Lie on your back on the floor. Place your heels on the ball with knees bent to an angle of 90o. Put your hands to your head (don’t pull head with hands). Lift your shoulders to your knees. Hold for 5 seconds. Return to start position. Try to repeat this 5 times to begin with.
- Stand with feet shoulder width apart. Hold the ball with hands at either side. Now bend the knees, so that you squat. Now straighten to original position. Raise ball above your head. Return to start position. Repeat this 5 times to begin with.
- Lie across the ball, facing down. Feet and knees on the floor. Your stomach and lower chest should be in contact with the ball. Cross your arms over your upper chest. Raise your upper body then lower. Repeat 5 times.
- Sit firmly on the ball. Raise arms out to the sides shoulder level. Draw circles in the air, first forward and then backward. Repeat each 5 times.
- Lie face down on the ball with contact firmly under your stomach. Balance by putting hands and feet on the floor. Lift right arm straight out directly in front of you at the same time raising your left leg straight out behind. Hold for 5 seconds. Repeat with left arm and right leg. Repeat 5 times for each side.
- Lie on your back on the floor. Place your heels on the ball Put your arms out to the sides flat on the floor. Lift your hips so that your body is straight. Now pull your feet towards you, rolling the ball to your hips. Roll the ball away to start position. Repeat 5 times.
- Face down, hands on floor, feet on ball. Push up to straighten arms. Roll ball towards chest. Keep hips at same level as shoulders throughout. Return to start position. Repeat 5 times.
- Place ball against wall. Stand with the ball in the small of your back. Feet a step forward and shoulder width apart. Lower your body into a squat until thighs parallel with floor. Roll back up. Repeat 5 times.
When you have learned to work with these exercise ball routines you can try others and/or increase the repetitions.
