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Easy Exercise Ball Workout for Beginners Shoulder Stretch on the Exercise Ball. Use this exercise to stretch the back of the shoulder and challenge your abs and Chest Lift on the Exercise Ball. Chest lift is a great abdominal exercise. It works the upper and lower abs areas. You Plank on.
This is one of those easy exercise ball workouts for beginners since you will be using the ground as balance. Continue lying on your back with your legs on top of the ball. Move your legs to the sides of the ball as you spread your legs open to hips-width.
Squeeze the ball between your calves as you tighten your stomach muscles.The ball can be difficult for beginners because it creates an unstable surface, but with a little practice, an exercise ball can be a great tool and even help you use your muscles in new ways! The best way to use an exercise ball as a beginner is to practice simple core and leg exercises to build your confidence. Method 1.Marching on the ball is a great beginner’s exercise ball routine.
Once you feel comfortable sitting on the ball, you can move on to this simple exercise: Sit on the exercise ball with your feet in front of you and flat on the ground. Lift one heel while keeping your toes on the ground. (To make the impact of this exercise greater, lift your whole foot off the ground.).Jason Lee.
Lie on the floor with arms beside you and calves on the ball. (A) Lift your backside up without arching your back (keep your abdominals tight for support). (B) With hips still raised, bend your knees and roll the ball toward you with your feet until they’re flat on top of the ball.This is a 20 minute workout led by Fitness Instructor, Jenny McClendon, MS, PT great for beginners and seniors. No equipment needed. Easy to follow!
Enjoy your workout!Lie down on your back and take the weights in each hand. Press the weights up so your arms are straight with palms facing each other. “Slowly lower the weights down with a.Mix this exercise ball workout into your routine twice a week for max results. Total Time: up to 45 minutes.
You will need: Free weights, Swiss ball. 1. Single-Leg Bridge. A. View larger View smaller. A. Lie faceup on floor behind ball with knees bent and feet on ball and arms on floor by sides. Lift hips so body forms a straight line from.Here are a few gym ball exercises that you can try if you are a beginner.
1. Over-Head Ball Squat In this exercise, both your arms and legs are put to use. While holding the ball over your hea.To do this exercise: Sit with your legs bent and your feet flat on the floor.
Holding the kettlebell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.Stand tall on your right leg, with left knee bent and left foot off the ground. Hold the medicine ball overhead in both hands for 30 seconds. While continuing to balance on your right leg, move the ball over into your right hand, hold for 30 seconds, then move it.This Beginner Kettlebell Workout is what’s called a circuit (you can learn all about circuit training here ). That’s just a fancy term for doing a workout like so: 1 set of exercise A, go immediately to. 1 set of exercise B, go immediately to.
1 set of exercise C, and so on. Repeat from the top!Lie down flat on your back on a Yoga mat, with the exercise ball in your hands and lift your upper body off the floor so your head and shoulder blades hover. Lift your left leg off the mat and bring it all the way up to form a 90° angle with your torso and bring your right leg slightly off the floor.
Gently touch the ball with your left chin.The Best Core Exercises for All Fitness Levels Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Kirsten Nunez on June 24, 2019 Beginner.
List of related literature:
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| from Weight Training For Dummies |
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| from Physical Rehabilitation of the Injured Athlete E-Book |
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| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
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| from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness |
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| from Kettlebells For Dummies |
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| from Fundamentals of Hand Therapy: Clinical Reasoning and Treatment Guidelines for Common Diagnoses of the Upper Extremity |
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| from Rinnavation: Getting Your Best Life Ever |
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| from Complete Conditioning for Swimming |
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| from Essentials of Youth Fitness |
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| from Exercise Therapy in the Management of Musculoskeletal Disorders |
89 comments
Hey guys
Let me know in the comments if you would like more stability ball workouts! ����⚪��
��Subscribe to my channel for new videos every week: https://goo.gl/mako8b ��
This is great, but the audio is kind of hard to understand because of the echo
My first workout as I’m a beginner. You made this very manageable for my first time, thank you ��
Great workout, it made me realize there is always different ways to improve. I like the follow along and yes please more stability ball workouts.��
HELLO FROM BRASIL. I WANT TO DO THIS EXERCISE. I BUY A SUISS BALL. I SHARE ON PINTEREST. I HAVE A FOLDER THERE ABOUT EXERCISES AT HOME.
The first part of the workout was great, instructions were clear. Towards the end it became unclear what to do once the ball started blocking the view of your lower body, which made me unsure of whether I’m doing it right.
Overall experience was pleasant.
My god this chick is gorgeous. Perfect body. I’m questioning my straightness now lol
This is the best beginner workout I’ve found since lockdown! Thanks for sharing!
Great workout. For planks, I have diabetic toes, is there a modified version of a plank that I can do?
Really enjoyed the workout and would love to see more ball workouts:)
Thank you for the awesome workout! I wish I would have been able to see your legs when you were doing the mat work towards the end. All in all really challenging and a a good stretch too!
Love this work out. I’m not a beginner but it’s easy on the body yet still a work out.
i just started my first ball pilates today morning. Thank you so much for explaining every moves with details, it helps me sm! You’re so inspiring and gorgeous at the same time! ✨
Just got a stability ball and looking for videos on how to properly position myself for the exercises. Your video is really helpful because you explain each move clearly. Hopefully i will be able to better utilise the ball in my workout
I love your videos so much!!!!I’m doing the fiball all the time!
Being a trained professional in the fitness world, I’m horribly disappointed in this video! She’s using her back and neck rather than her abs in the “jack-knife” and is resting in between. The proper way to do this is to keep the core engaged (pressing the navel toward the spine) and keeping the gap between the floor and back closed at all times and the heels, head, and shoulders lifted during the entire exercise. This is not a plop down and rest between movement exercise but a full body engagement throughout the entire exercise. This is not an easy exercise and I would not recommend it for beginners. I also would caution people doing exercises as beginners without proper instruction as this could lead to many issues later on or even right away. If you don’t keep your shoulders down and engaged then your neck will work and you could strain it. If you don’t keep your core engaged and pulling the navel toward the spine then your back will pick up where your abs aren’t working and cause all kinds of back issues. Lower back pain in exercising is almost all the time due to weak abs (from past injury, surgery, pregnancy, or lack of muscle tone from not working them, etc) because your back is overcompensating where the abs cannot support as of yet. Also, not lowering the legs as low. Heels are to hover the ground with straight legs but, if your abs are weak, only lower to where your abs can hold and no lower or else you are using your back. This may be 2 feet off the ground or more rather than 6 inches. So, please, PLEASE be careful and do your research. Unless properly trained, these are easy mistakes to make. The person showing these exercises should know better.
Thanks so much for this!! It felt amazing and was such a fun mix up from my usual workout routine.
What’s the size plz? I’m 165 cm, but 65cm ball is bit small for me?
Great routine. I enjoyed it. I like the standing exercises as well.
Great workout! i was lazy for my hiit training and thought i’d better find something fun and relaxing and the i found your channel. grabbed my ball thinking this must be so easy and then right on my second move i knew i was sooo wrong!! Guess i have to practice for a long time to be as elegant and effortless as you are. More stability ball workouts please! thank you!
This was wonderful! Thank you, I’ve never been sure how to use the ball properly before. You are an inspiring trainer., thank you ��
Haven’t been exercising much since I relocated from the US to Tokyo. This is perfect to do in my tiny little apartment and with my current limited abilities. Thanks!
Great job and exercise on ball but if you less talking it will be greatest
You have a wonderful channel! Thanks for the useful information! Visit my channel,I have a new video!
I never realized how bad my balance was until I did this workout lol
Thank you! I’m almost 70 and was able to do most of the exercise. Not bad for the first time. Your instructions are very clear.
This was the first time i use a ball and man it was tough but i got it <3
What size ball has been
N used I’m the workout please” I am 5.2 and have 65cms ball which I found a bit unsuitable
PAHLA!! I was at work last week and had access to a fitness ball, so I decided to do this one over my lunch break. There really wasn’t enough room in my office to do this workout properly, but I did the best I could. But what was so interesting was to see how much you’ve grown since this video was filmed. Your enthusiasm was, of course, apparent as always, but your videos these days are full of fun and energy and tips on how to make the workouts our own. Your focus now on the mental aspect of fitness in addition to the physical parts is so helpful. Congrats on your journey! I think you’re exactly where you’re supposed to be in this life.:)
It’s realy graet! I think this workout is also good for preparing to pregnancy
loved it, it was hard for me to find stability but it’s totally normal, it will come with practice, thank you for these great workouts:)
I’m new at this, you made it fun, although I was grinding my teeth with the last one ��
U will look like this by the end of this video, just keep eating grass for 1 year.
Thank you for the workout! My favorite excercise is the jackknife abs! I am getting ready for the soccer season is august hope hopefully this helps ����⚽️
I did put on my sneakers cause i slipped with my feet with the abs exercises
What the size of your ball? I have 75 cm but looks like yours bigger than that?
What is the size of the ball you are using in this video? I have a smaller one and I need a bigger one! Thanks!
abs are not a part of her real daily workout. her tummy is small and weak.
Excellent work out, nicely designed plan. I started with 3lb 1st circuit & 5lb 2nd circuit. Hope you do more videos! Thank you!
When she crunches up she goes like an inch. Me over here being judgemental and not doing anything ��
I liked this. So much fun working out with an exercise ball I had no idea!
4:40 okay but only if I manage to even stand like that on the ball without falling off ��
The floor ones I couldn’t do well because I only have tile but I will buy a yoga mat soon! I did double what she was saying. I’m excited to keep working out with this
I love these stability ball workout videos. I am recovering from a few knee surgeries over a few years. Hopefully there will be more!
How come I can’t find this video or the intermediate stability ball workout when I try and go back to search for them in the playlists?
Thank you. Getting back into exercising after multiple back and knee surgeries.
I paused the video so she could take a break
Edit: omg 15 likes!!!! That’s the most I’ve had in my whole life ��
Yaar ye ball exercise kar ke to leg me bal hi par Bata
Now what to do
It would be nice to know exactly what you’re working out doing these different exercises.
Had an excersize ball and clicked on this vid so I could put it to use. Amazing workout. Will try this everyday hopefully
Feels good to see stretchmarks on a woman who is in perfect shape and toned.
I cannot believe that this video has existed on YT for all these years, and I just stumbled upon it. My back sincerely thanks You for this routine <3
You make it look so easy! I’m sure I’m going to feel my core muscles the rest of the day.
you forgot pushups with the ball sitting beside you, and balancing the ball on your nose.
Stupid fucking video, had shit to do with working out with the ball
Nice workout routine and I like the way it sets the mood. I’m searching for an inspirational exercise ball routine that carries such a personal tone that is done indoors so it will go along with my new products for creating your own classy exercise ball workout zone. https://tektonkineticdevices.com/the-exercise-ball-spork-accessories/ If you have any videos like that and don’t mind that I share it please let me know. Thanks
Buy a printable worksheet with these Swiss Ball Exercises at: https://www.askdoctorjo.com/basic-swiss-ball-worksheet
Buy a Swiss ball at: https://amzn.to/2J7DiBK (affiliate link)
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Thanks for this workout! I really enjoyed it and got just the right burn. Appreciate you!
We supply different kinds of yoga mats,yoga ball, http://www.intlslim.com Email： [email protected] intlslim.com
Hey I’m a 24 year old guy, and let me tell you something, this was a hard routine, cant wait to get a strong core with washboard abs to match
Great video, I was able to do all but one. Who does the music?, it really made the workout even better.
When it starts to burn doing the jackknife your not supposed to stop between them. You push three th burn for best results. Also your not supposed to let your legs touch the floor, just keep them extended out when bringing them down. Otherwise their almost pointless.
So glad I found your channel Im going to make 2020 my fit year. I didnt really put much on weight on because of lockdown but just feel very unfit hahaha Im going to go and buy a balance ball this week Ive got around 90lbs to lose oh well im sure ill get there,
Hello GymRa! LaReine thank you �� you definitely control the ball during each movement! Enjoyed learning & performing these exercises! Have a joyful day & Happy March ��
Just found this video. It is awesome. I love stability ball workouts and not creative enough to figure out what to do on my own, so thank you.
I really like this video the only thing missing is the breath with movement. It would be good to add that. It’s great for beginners. Thank you. ��
Can you also make a video where you explain how to let the air out of the gym ball and show it on the ball and flatten it out please?
awesome video! would you please let me know the size of the ball you did. thank you!
Thank you I haven’t done a stability ball in a while now I am excited to do this one.
Hola, mi inspiras continúa, eres grande, Dios te llene de bendiciones.
super! I really loved it fits to me really go to rehabilitate my back! the movements are not so strong and very conscious, thanks a lot!!!!!
I don’t have a lot of upper arm strength. What would you suggest for strengthening them?
she’s only had 1 comment, but thanks, very much my body feels really good:D
Not sure if you’re still monitoring comments on this video. I just did it for the first time, and definitely need improvement in my core lol. But my biggest challenges were actually in my knees when you had one knee on the ground leaning against the ball and lifting the other leg, as well as my wrists during the plank portion. My knees might adjust quickly if I keep doing this but my wrists are really sore afterwards, I really struggled to keep them in that flexed position. Do you have any tips or adjustments that might alleviate some of the pressure on my wrists during the plank?
You are a breath of fresh air. There isn’t many routines for us. This was fantastic! I am subscribing!
Just came across your channel looking for more home workouts, can’t wait to try them all out
I’m glad I found your workouts. I’m starting today!! Good luck ladies.
I liked it without the voice instructions. I could easily peek at the screen and know what to do. I did a previous video where the instructor spoke, was still a good workout, but the talking put me off from focusing on the exercise. Great job, and it works for me… quick!
I’ve just done this for the first time this evening. It made me sweat lol. I need my daughter to pump my ball up abit more for me tho as I nearly went flying lol. I’m doing a fat burner every day & also a weight resistant work out every day also. So now I’m adding this in the evening too. It feels great ��
I don’t own an exercise ball so I tried to turn it into a standing workout. It worked out pretty for set one.
I loveee it! You totally deserve waaay more subs, you have some of the Best workouts on yt. ��������
This work out kills me the next day. I found that I need to do this every other day.
Loved it. I like how you always finish with some great stretches. So many videos, end with by saying “and do some stretches” and that’s it.
What is the size of your ball pls? I bought one on Amazon but I think it’s too small as I feel it squishes too much under me and I fear it’ll burst?
Hey what size stability ball do you use.. mine seems to be too big
Thank you for showing beginning ball athletes�� how to use it. Loved it!
What size ball are you using in this video? I’m 5’3 and my 55cm ball feels to small. I can’t keep my balance and I’m rolling all over the place. Please help!
I’ve never seen these types of exercisesgreat stuff! And you are patient in your explanationsthanks!
What size ball is right for me I am 5ft 2ins tall with rheumatoid arthritis? Thankyou