Core exercises with a fitness ball -Abdominal ball raise

Abdominal ball raise

This core exercise is called the abdominal ball raise:

• Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
• Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
• Return to the start position and repeat.
• For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.

Advanced plank - Core exercises with a fitness ball

Advanced plank

When you're comfortable with the plank, try the advanced plank:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. 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 (A). Keep your shoulders directly above your hands.
• Tighten your abdominal muscles.
• Push your body weight forward until your shoulders are in front of your hands and the ball is beneath your shins (B). Hold for three deep breaths.
• Return to the start position and repeat.

Advanced Kettlebell Windmill

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Hamstrings,Shoulders,Glutes
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Works mainly the obliques. Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position. Pictures And Videos Courtesy Of artofstrength.com.

One Leg Away From Better Balance

by Laura Inverarity, D.O.

for About.com

Updated April 06, 2005

Often as we age, our balance skills deteriorate. For this reason it is important to do exercises to improve and maintain balance throughout our lives. Balance exercises can be performed daily and in your own home. You can start out with simple balance activities and increase the difficulty as your balance improves.

Improving your balance takes practice. One simple exercise can be done and modified as your skill level improves. Read on to learn how to improve your balance starting today.

Beginner:

Stand up straight behind a tall chair or at a counter top.
Lightly grasp the chair or counter top with your finger tips.
Raise one leg a foot off the ground.
Maintain your balance while standing on one leg.
Hold for a count of ten seconds.
Repeat with other leg.
Perform five on each leg.

Intermediate:

Stand up straight behind a tall chair or at a counter top for safety only.
Without holding on to the chair or countertop raise one leg a foot off the ground.
Maintain your balance while standing on one leg.
Hold for a count of ten seconds.
Repeat with other leg.
Perform five on each leg.

Advanced:

Stand up straight behind a tall chair or at a counter top for safety only.
Close both eyes.
Without holding on to the chair or countertop raise one leg a foot off the ground.
Maintain your balance while standing on one leg.
Hold for a count of ten seconds.
Repeat with other leg.
Perform five on each leg.

Sexy Back (Advanced)

Sculpt a Sexy Back

Advanced Exercises

1. Quadruped on Ball

(targets lower back)

• Lie on top of a stability ball, legs extended behind you, hands on floor about shoulder-width apart.
• Lift and extend left arm and right leg simultaneously. Hold for 3 counts and return to start; switch sides.
• Repeat for 8 to 10 reps.

2. Lower-Trap Dip

(targets upper back)

• Sit on floor between two sturdy chairs. Place a hand on the edge of each chair, legs extended, arms straight.
• Press up, legs at a 90-degree angle.
• Shrug shoulders toward ears and lower body toward floor.
• Repeat for 8 to 10 reps.

3. Single-Leg Row on Ball

(targets upper back)

• Place right knee and right hand on a stability ball, left foot on floor.
• Hold a dumbbell in left hand, palm in.
• Keeping your back flat and arm close to your body, squeeze your shoulder blade and bring elbow back toward your hip. Do 8 to 10 reps.
• Switch sides and repeat.

Originally published in FITNESS magazine, September 2006.

http://www.fitnessmagazine.com/workout/back/exercises/fast-back-sculpting-moves/?page=3

Advanced: One-Legged Diagonal Hop

Chris Fanning

Advanced: One-Legged Diagonal Hop

Targets abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs tight.
• Lift right knee to about 90 degrees, bringing left arm behind you and right arm in front.
• Hop forward diagonally to right, landing on right foot; bring left knee up. Hold for 2 counts.
• Hop diagonally back to start, landing on left foot; lift right knee. Do 12 reps.
• Switch legs; repeat.

Advanced: Single-Leg Windmill

Chris Fanning

Advanced: Single-Leg Windmill

Targets shoulders, abs, obliques, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs tight.
• Extend arms out to sides and lift left foot about 12 inches off floor.
• Bend from waist, keeping back straight, until upper body is almost parallel to floor.
• Keep lower body still as you rotate torso, chest and arms to right.
• Twist back to center, then to left. Do 10 reps.
• Switch feet; repeat.

Advanced: Single-Leg Romanian Deadlift

Chris Fanning

Advanced: Single-Leg Romanian Deadlift

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs engaged, left hand on hip.
• Lift right foot about 2 inches off floor.
• Keeping back straight and shoulders down, bend at hips and bring right hand toward left toes.
• Pull through glutes to stand back up. Do 12 reps, keeping right foot lifted the entire time.
• Switch sides; repeat.