The following exercises are will give you a good workout that will strengthen, tone and shape your upper and lower body. As with all exercises, be sure to check with your doctor before you decide to incorporate the exercise ball into your routines, especially if you are plagued by chronic back pain.

Crunch

 
• Sit on ball and slowly move feet forward until lower back is resting on ball.  Place hands on ball while getting into position for balance.
• Let head hang down toward the floor and stretch abs.
• Place hands behind head loosely, being careful to not pull on your neck.



• Exhale … slowly curl torso forward rolling shoulder toward hips.
• Keep head and neck aligned with spine.
• Hold crunch for 1 count.
• Inhale … slowly return to starting position.
• Be sure to allow abs to fully extend until you feel a stretch between repetitions.

Crunch with Obliques

 
• Sit on ball and slowly move feet forward until lower back is resting on ball.
• Let head hang down toward floor and stretch abs
• Place hands behind head loosely, do not pull on neck.
• Exhale … slowly curl torso up, twisting shoulders to the right (left elbox should point up toward ceiling).
• Inhale … slowly lower torso back to starting position and repeat on opposite side.
• Keep lower back pressed into ball and elbows pointing out to the sides during exercise.

Squat and Rock

 
• Sit on ball and slowly move feet forward until entire back is resting on ball.  Place hands on ball while getting into position for balance.
• Roll forward into a squat position keeping lower back pressed into ball.
• Hold squat for 5 – 10 seconds.
• Slowly roll back until buttocks are on the ball and shoulders are off the back of the ball.

Pelvic Tilt

 
• Sit on ball and slowly move feet forward until shoulder and upper back are on the ball.  Place hands on ball while getting into position, for balance.
• Cross hands over chest and slowly lift hips and pelvis until body is flat.
• Hold 5 – 10 seconds.
• Relax and repeat.

Prone Walk-out

 
• Lay with shins on ball and hands shoulder width apart on floor.
• Raise upper body until body is perpendicular with floor, keeping back flat.
• Slowly walk hands backward until hips are on ball, keeping legs elevated and body in a line.
• Slowly walk hands forward again until shins are on the ball.

Back Extension

 
• Lay with stomach and hips supported by all.
• Hang your head and shoulder down toward floor.
• Keep legs straight balancing on toes.  Place hands behind back.
• Keeping lower body and ball stable, exhale and slowly raise torso toward ceiling.
• Squeeze lower back and glutes at top of movement.
• Inhale … slowly lower torso back to starting position.
• Hang for one count and repeat.
• To increase intesity, place hands behind head.

Basic Bridge

 
• Lie on back and place feet and calves on top of ball, feet close together.
• Place arms out to sides for stability.
• Lift hips off floor until body is in a line, legs straight.
• Squeeze with abs, glutes, and lower body to hold position for 5 – 10 seconds.
• Slowly lower hips for 1 count and repeat.
• To increase intensity and challenge stability, place arms across chest.

Wide-Stance Bridge

 
• Lie on back and place feet and calves on ball.
• Separate feet so they are slightly on side of ball, toes pointed out.
• Squeeze ball with heels.
• Place arms out to sides for stability.
• Lift hips off floor until body is in a line, legs straight.
• Squeeze with abs, inner thighs, and glutes to hold position for 5 – 10 seconds.
• Slowly lower hips for 1 count and repeat.
• To increase intensity and challenge stability, place arms across chest.

Exercise balls are awesome tools to use to target specific trouble spots.  As you move through these exercises, you will feel it in your chest and core muscles.  There are so many ways you can use the ball to get fit and strengthen those core muscles for a total body workout.  In upcoming weeks, we will be testing and posting some more fitness ball exercises we think you will enjoy and find very beneficial.

So, get on the ball and get moving toward a healthier and fitter you.  If you already have a fitness ball and you exercise with it regularly, please share some of your favorite exercises with us in the comment section below.  If you do not have an exercise ball yet, you can get one here.

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Taking five-minute breaks every 2 hours will squeeze more exercises into your daily schedule.  Those 5-minute exercise routines will also give you a firmer and toner body.  You can exercise and get great results right from your work desk, whether at home or at the office.

The only thing you need for these basic exercises is an exercise ball (also called a stability or core ball) and a desire to exercise more!  The exercise ball is a fun, safe way to tone your abs, butt, back, and legs.

Here are a few exercises you can do at your desk to get fit, get trimmed and get back into the swing of things:

• sit up straight on your ball to work your core muscles
• do lunges
• do squats
• do crunches on the exercise ball

The exercise ball is an excellent tool to have in your fitness toolbox.  Tightening those abs and the muscles supporting your back will really help relieve back pain.  It is also a very good for improving your posture.  There are tons of exercises you can do with this ball and you will find that they’re all fun!

Performing these exercises for only 5 minutes every couple of hours will help you get fit a whole lot faster than waiting around until everything aligns up perfectly in the universe to allow you to go jogging or make a trip to the local gym. Get an exercise ball and start tightening those abs and strengthening those muscles today.

You can check out a variety of exercise balls here.  Grab one today and have some fun!

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You don’t need a gym membership to take care of your health!    This week, try leg lifts while watching TV or dancing in the kitchen.  There are a variety of things you can do to get fit and well at home.

Grab a fitness ball and some weights and engage in a nice workout while you watch one of your favorite TV shows or listen to music.

Walking is one of the best exercises you can do to get fit and well.  Walking around your home cleaning or cooking can render a good workout.  Do squats when doing the laundry and cooking.  Do leg lifts and curls while in the kitchen or while watching TV.

If you have stairs inside your home, they are great for toning and revving up the metabolism.  Use your stairs the same way you would use the StairMaster at the gym.

Use canned goods and gallon-size jugs of juice or water as weights to add variety and a challenge to your workouts at home.

Be creative and get moving in the comfort of your own home!  Share what you are currently doing at home in the comments below.   Ask questions here, too.

Have a wonderful week!

If you’re ready to get fit and well, there are some important things you need to know before you begin. Just follow these five tips for getting started on the right foot.

1.    An important factor to consider when you start to exercise is the intensity level.  You must make sure you’re not getting in over your head.  The reason why this is important is because we age differently and, through the years, you may have developed some physical challenges that may need to be taken into consideration before you start an exercise program.  Shoulder, knee or lower back issues require a modified program that addresses these common physical challenges.  If you don’t adjust the level of intensity according to your physical abilities or limitations, then you run the risk of injuring yourself.  Always seek the advice of your doctor before starting any fitness, diet or exercise program.

2.    Another important consideration for getting fit and well now is finding the time to do it consistently.  Carve out a block of time to exercise at least 30 minutes.  You may find early morning workouts are best.  Getting that exercise in before you start the day will prevent unexpected conflicts that occur throughout the day from hampering your routine.  You will also find that an early-morning workout leaves you more energetic, with more peace of mind, and aids in weight loss.

3.    You don’t have to spend a lot of money to get fit and well.  That’s a common misconception that some people have about starting to get physically fit.  You don’t need to purchase a gym membership or expensive equipment to start getting fit.  There are many easy ways you can work physical activity into your life.  All you need to do is purchase a good pair of walking shoes, and make sure that you use them every day.  

4.    Instead of delaying your health and fitness efforts by seeking out a personal trainer and/or waiting until you can afford a gym or fitness center membership, why don’t you purchase some good fitness videos or view YouTube and other online videos that cover your area of interest.  Seek out reputable companies and/or certified personal trainers who have produced exercise videos that address your physical challenges and limitations.  In fact, if you build a library of fitness videos or have a 24/7 resource for them, you’ll find your workouts are motivating and fun!

5.    Have you considered seeking out a workout partner?  A spouse, your child, a neighbor, a co-worker, or a dog would be a great companion to keep you motivated and hold you accountable.

Getting fit and well is not hard nor is it an expensive thing to do.  Seeking the advice of your doctor, carving out a block of time for yourself, purchasing a pair of good walking shoes, watching a good fitness video, and grabbing a workout partner are five things you can do to get started.  

So, if you really want to get fit and well, follow these tips to add years to your life and improve the quality of your life . . . NOW!

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It is never too late to reap the benefits of physical activity.  A study published in the Journal Of the American Medical Association  showed that sedentary women 65 years and older who began walking a mile a day cut their rates of death, from all causes, by 50%. 

There are several major components to getting fit, healthy and well fast!  Having the right workout plan, being consistent and exercising regularly, eating healthy foods, and having the right mindset, will determine the degree of your success.  Each component is dependent on the other components being adhered to in order for you to get the maximum and most efficient results.  

1)    Eating Healthy — Eating the right foods is an essential component of getting fit and well fast!  What you eat before, during and after exercising has a major impact on how effective your workout will be and how you feel later. 

A balanced diet of food rich in whole grains, good oils like Omega 3 – Fish Oil, calcium, and protein will keep you healthy.  However, you need to consult with your doctor if your diet has any restrictions.  Eating the right foods and drinking plenty of water will yield faster results.

2)    Workout Plan – After you have consulted with your doctor and gotten medical clearance.  You need to devise a workout plan that takes into consideration any physical limitations.  Always proceed with caution by starting with low-intensity exercise.  Don’t make the mistake of starting out too aggressively.  Many beginners make that mistake, only to give up when they get an injury, feel pain, or get burned out a week or two into the workout regime.  Start “low and slow” to allow yourself an opportunity to develop a new habit you can stick with for a lifetime – consistently and regularly exercising.

The important thing is choosing an exercise you enjoy.  Combining two or more exercising will make your workouts more interesting and keep you from getting bored.  When you enjoy the exercises, you will increase your chances of making it a habit. 

Write down the exercise(s) you plan to do, the days of the week you plan to exercise, the length of time, and the time of day.  Set some goals — be specific and realistic.  Setting goals will help you stick to your program.  Monitor your progress and adjust accordingly.  If you hit a plateau or roadblock that’s not injury-related, step it up or do more of what has worked for you in the past.

3)    Personal Trainer – If you want fast results, hiring a certified personal trainer may be the way to go.  A personal trainer will keep you on track and help you realize your goals.  A certified personal trainer will do a professional assessment of your flexibility, strength and balance, and cardiovascular endurance.  A customized fitness plan and exercise regime that is safe and efficient will be created, based on this assessment, to give you the maximum benefits and results based on realistic goals. 

A personal trainer will provide structure, motivation and accountability – as well as help you develop good habits that encourage health and fitness for a lifetime.

4)    Mindset – In order to be successful in fulfilling your health and fitness goals, you must adopt the right mindset.  You must make up your mind to exercise regularly, eat the proper foods and respect your body enough to do the work necessary to improve your health and quality of life.

Mindset is critical.  Having the perfect exercise program, the best personal trainer, and the perfect nutritional plan is futile if you don’t have the right mindset.  If you have negative thoughts programmed in your subconscious mind, you will end up sabotaging yourself.  You will fail.

You should want to look and feel good.  Isn’t your health worth the effort and worth fighting for?  Train your mind to think positive thoughts and visualize positive images of you having accomplished your goals.

Write down your goals.  Choose an exercise or two that you enjoy and incorporate them into your daily life.  Reach for natural, healthy foods and keep track of everything you eat.  Maintain a strong, positive mindset.  Believe in yourself.  The power to succeed lies within you.  If you want to get fit and well fast, start now!

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