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BALANCE
BALL FITNESS
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QUADS,
BUTT & HAMMIE EXERCISES
SQUAT
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Although the main muscles used here are the quadriceps, most of the leg muscles help with the movement including the hamstrings (back of legs), and gluteals (your butt!). It is also one of the most fundamental balance ball fitness lower body exercises and makes a great balance ball fitness lower body exercise.
Start in position 1 with knees slightly bent (this is termed ‘soft’). Your feet should be placed slightly in front of you so that when you squat down your knees remain behind the level of your toes in order to reduce stress on the knee joint.
Squat down so that your upper legs are parallel with the floor, keeping your back straight and looking forward. Return to starting position, keeping your knees ‘soft’.
ONE
LEGGED SQUAT
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A progression from the standard squat, the one leg version is more difficult.
Start in position 1 with knee slightly bent (this is termed ‘soft’). Your foot should be placed slightly in front of you so that when you squat down your knee remains behind the level of your toe in order to reduce stress on the knee joint.
Squat down so that your upper leg is parallel with the floor, keeping your back straight and looking forward. Return to starting position, keeping your knee ‘soft’.
BALANCING
KNEE SQUAT
A little more advanced for your balance ball fitness lower body workout. Begin in position 1 with your hand on a wall or other solid support to help with balance. Slowly crouch down just before you butt touches your heels, before returning to start position.
Points to consider:
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A little more advanced for your balance ball fitness lower body workout. Begin in position 1 with your hand on a wall or other solid support to help with balance. Slowly crouch down just before you butt touches your heels, before returning to start position.
Points to consider:
- Can progress to performing this movement without using a wall for balance. Enhances the balancing aspect.
HAMSTRINGS
EXERCISES
LEG
CURLS
This
one not only works your hamstrings, but it also strengthens your lower
back and butt muscles, whilst at the same time working on your
balance. Great one to add to your balance ball fitness lower
body workout
Begin with hips off the floor as shown in position 1. Keep your hips still as you curl the ball in towards you. It is important with this exercise that you return back to the starting position slowly to emphasize the use of you hamstring muscles (back of legs).
Variations:
Begin with hips off the floor as shown in position 1. Keep your hips still as you curl the ball in towards you. It is important with this exercise that you return back to the starting position slowly to emphasize the use of you hamstring muscles (back of legs).
Variations:
- As a progression from the standard leg curl (above) to the one legged curl you can progress to this exercise by curling the ball towards you with both legs, and returning back to the starting position with one leg (obviously alternating).
LEG
CURLS
This
one not only works your hamstrings, but it also strengthens your lower
back and butt muscles, whilst at the same time working on your
balance. Using one leg at a time really increases the
difficulty level, and so is a progression from the above exercise.
Begin with hips off the floor as shown in position 1. Keep your hips still as you curl the ball in towards you. It is important with this exercise that you return back to the starting position slowly to emphasize the use of you hamstring muscles (back of legs).
Variations:
Begin with hips off the floor as shown in position 1. Keep your hips still as you curl the ball in towards you. It is important with this exercise that you return back to the starting position slowly to emphasize the use of you hamstring muscles (back of legs).
Variations:
- As a progression from the standard leg curl (above) to the one legged curl you can progress to this exercise by curling the ball towards you with both legs, and returning back to the starting position with one leg (obviously alternating).
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SWISS BALLS
All sizes available
Swiss ball accessories
MEDIBALL DYNAMICS (DVD)
25 Swiss ball exercises
10 flexibility exercises
Abdominal routine
Beginners to advanced
All sizes available
Swiss ball accessories
MEDIBALL DYNAMICS (DVD)
25 Swiss ball exercises
10 flexibility exercises
Abdominal routine
Beginners to advanced
