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Archive for Exercise ball

Great Equipment For Abdominal Exercise

By FitnessDude · Comments (0)
Monday, September 20th, 2010

BOSU Balance Trainer 210901 Balance Trainer 210901 PRODUCT MEDIUM IMAGE Great Equipment For Abdominal ExerciseThe key to lose body fat is to work on abs and back muscles to make them stronger.

We do not need any special equipment to work on abs. Instead, we can use the mentioned below equipment which are commonly available in gyms that can help in adding little variety to same old crunches.

Exercise Ball:

An Exercise ball is one of the equipment, which we can use on our own. Ball Crunch is the most effective exercise for abs. We can use it while watching TV or while working on the computer for better posture. We have to choose the right size according to height.

BOSU (Both Sides Up) Balance Trainer:

It has a flexible dome and a flat platform underneath that allows standing, jumping, squatting and bouncing. BOSU is great equipment as abs and back are involved in balance and stabilization.

BOSU Ballast Ball:

The BOSU Ballast is a regular exercise ball containing weighted sand.

With help of this ball we can do a variety of exercises like crunches and some kind of squats.

Medicine Ball:

Medicine ball comes in different weights and sizes and can add a fun element while working out on abs. We can bounce it, toss it or rotate it while doing exercises.

Pilates:

It is an incredible workout for the entire torso especially for the abs. If we use it regularly we can make a difference in both strength and functionality of abs. We can modify our posture as well.

Comments (0)
Categories : Abdominal Workouts, Exercise Equipment
Tags : ab equipment, abdominal equipment, Abdominal Exercise, abs equipment, BOSU Balance Trainer, BOSU Ballast Ball, Exercise ball, Medicine Ball, Pilates

Exercises That Will Strengthen Your Abs

By FitnessDude · Comments (0)
Monday, September 13th, 2010

Everyone wants to have flatter abs, but no matter how hard we try we cannot seem to get there. The frustration surrounding the abs is because of the misinformation and unrealistic expectations. The obsession is so much that it is one of the most frequently searched words in internet.

People spend hours together doing abs exercises, but still not able to get that perfect “six pack” or reduce fat in the abs region. Many people fail to work out all the abdominal muscle properly. Select an exercise routine that is ideal for abs.

Consider the below.

Spinal flexion:

·      Abs Crunch on an Exercise Ball

·       Reverse Crunch

·      Basic Crunch

·      Long Arm Crunch

·      Captain’s Chair

Rotation:

·      Bicycle Crunch

·      Seated Oblique Twists with Medicine Ball

Lateral Flexion:

·      Crossover Crunch

·      Standing Side Bends

a) To start with, you need to perform each exercise ten times and then move to the next batch of exercise.

b) You need to maintain excellent form with every muscle contraction.

c) First contract the abs and then pull up the belly button inwards toward the spine with every contraction.

d) Make sure that you support your head whenever you necessitate, but remember not to pull the chin or pull the head towards the chest.

e) Always try to maintain a controlled and slow movement.

f) You need to change the abdominal exercise routine after every two to three weeks.

One important point to note is that we cannot reduce fat in a particular place in the body.

To get a flat abs, one should reduce the body fat all over. To achieve this one should follow a balanced plan that incorporates healthy diet and exercises that is a mix of cardio and muscle strengthening exercises.

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Categories : Abdominal Workouts
Tags : ab exercises, ab workout, ab workout routines, ab workouts, abdominal exercises, abdominal training, abs crunch, bicycle crunch, crossover crunch, Exercise ball, Exercises That Will Strengthen Your Abs, long arm crunch, Reverse crunch, Seated Oblique Twists with Medicine Ball

Lose Weight By Sitting On an Exercise Ball?

By FitnessDude · Comments (0)
Friday, January 22nd, 2010

Katie asked:

I heard if I were to sit on an exercise ball instead of a chair I will lose weight. Is that true?

Ask The Fitness Dude’s Answer:

work exercise ball Lose Weight By Sitting On an Exercise Ball?This is actually a pretty common question, and there is always someone saying, “My cousin lost 20 lbs. by sitting on a ball!” It is those statements that give life to this rumor.  Although it would be nice if we could lose weight by sitting on a ball, that is just not the case.  Sitting on an exercise ball will help strengthen your core, but it will not allow you to burn off enough calories to shed off fat.  People might experience some weight loss if they have not worked out in years, but for the most part people will see very little weight loss.  Exercise balls are great though!  There are tons of workouts you can do with an Exercise ball that can strengthen your whole body, but unfortunately sitting on an exercise ball is not one of those exercises.

Thank you for the question Katie, sorry if it was not the answer you were hoping for.

Do YOU have a question? Then Ask The Fitness Dude and get an answer!  Just click on the notepad located at the bottom of the screen.  Fill out and submit the form.

Comments (0)
Categories : Questions From People
Tags : Ask me, ask me a question, ask the fitness dude, Exercise, Exercise ball, lose weight, sitting on an exercise ball, stability ball exercises, swiss ball

Time Saving Workouts

By FitnessDude · Comments (0)
Monday, January 11th, 2010

I hear this excuse all the time…”I do not have enough time to workout.”  I know there is some cases where that is a valid statement, but very few.  For the most apart (99.9% of the time) there is time to exercise, but people either are too lazy or they really do not have a desire to workout.  It is simple to get some workouts in everyday if you train yourself and get in the habit of doing it.  We are habitual creatures, so it is difficult to break bad habits and start a new ones, but it is possible. Here are some time saving workouts and tips.

dips 300x232 Time Saving WorkoutsFirst, write out a workout plan that you can do everyday at your home.  It can involve push ups, lunges, squats, and crunches.   Make sure that you alternate workouts, for example…You can do chest and arms Monday, and then do legs and abs Tuesday, and keep on rotating. Remember to do some type of workout at least 6 days a week to start off, so you can get in the habit of working out.

The workouts do not have to be long, but they do have to be effective.  When I do push ups, I do as many as possible, and I do it three times.  I then move onto some dumbbell workouts, where I work on my biceps, shoulders, and triceps.  I also like to involve an exercise ball when using dumbbells, but that is mostly more chest work.  For the most part, make sure that your workouts are slow and controlled throughout whole motion.  But you can also pump out some quick reps to involve more muscle tissue, just make sure that you are still controlled and focusing on the desired muscle.

When all is said and done it takes me about 10 to 15 minutes to do an upper body workout.  I do it before I go to bed, but you can also do it when you wake up if you are a morning person.

So here are some time saving workouts:

Without Equipment – Push ups, Lunges, Squats, Wall Squats, Crunches, Burpees, and squat jacks

With Equipment – Pull ups, Chin Ups, Bicep Curls, Chest Press, Triceps Extensions, Swiss ball exercises, and Triceps Dips

Equipment That You Need – Dumbbells, Resistance Bands, Exercise Ball (Swiss Ball) for crunches and tons of other workouts, Chin Up Bar, and a Chair (for Triceps dips).

Comments (0)
Categories : Home Workouts
Tags : bicep curls, burpees, chest press, chin up bar, chin ups, crunches, dumbbells, Exercise ball, lunges, pull ups, push ups, resistance bands, squat jacks, squats, swiss ball, time saving workouts, triceps dips, triceps extensions, wall squats

How to choose a Stability ball

By FitnessDude · Comments (0)
Thursday, December 17th, 2009

If you are looking in getting a stability ball to include in your workouts, then there are going to be a few things you need to know before you make that purchase.  First, you want to to find out if stability balls will even be worth your money, so let me give you a few reasons why Stability balls are great for your workout routine.

chest exercises 12 300x228 How to choose a Stability ballStability or exercise balls are great at utilizing your core and balance.  The ball is an unstable surface which helps target all different sorts of muscles that you would not be able to target on a stable surface like the floor.  In fact, even just sitting on the ball is better for your stability muscles than sitting in a chair, but do not expect to get six pack abs by just sitting on the ball.  A Stability ball will add a wide variety of workouts to keep your routine fun and enjoyable.   There are many different workouts you can perform on the ball that targets your core, but also other parts of your body too.  If you are pregnant, the stability ball is safe for you, allowing you to do workouts you would not normally be able to do.

stability ball plank1 300x199 How to choose a Stability ballOkay, so you want to buy the ball…What size should you get?  There are normally 3 different sizes 55 cm, 65 cm, and 75 cm.  The 55 cm ball is for people who are 5’7″ and below, the 65 cm ball is for people who are between 5’7″ and 6’2″, and the 75 cm ball is for people 6’2″ and up.  You want to make sure your ball is well inflated.  When you sit on the ball it should slightly dip down and be firm on the sides.  Make sure you check the manufacturer’s weight limits for the ball, most max limits are 300 pounds. It is super important to know the weight limit if you are looking into lifting free weights on your exercise ball.  Finally, make sure that when sitting on the ball your legs are bent at a 90 degree angle, with your knees straight above your ankles.

Enjoy your exercise ball and move slowly on it so you avoid injury.

Comments (0)
Categories : Exercise Equipment, How to
Tags : core and balance, Exercise ball, Exercise Equipment, how to choose a stability ball, pregnant stability ball, sports ball, stability ball, stability ball exercises, stable core, swiss ball, workout equipment

Do Exercise Balls Really Work?

By FitnessDude · Comments (6)
Tuesday, October 13th, 2009

The concept of an exercise ball is kind of weird and sometimes hard to grasp. Can something so simple…be so effective?  The answer is…Yes!

An exercise ball, also known as a Swiss ball, stability ball, Pilate’s ball, and a sports ball, is actually a very affective exercise tool in strengthening your core. How does it differ from sit-ups or crunches on a floor?  When you do sit-ups or crunches on the floor, the solid ground helps to stabilize your core.  Because the floor stabilizes your body, you only get an abdominal workout instead of a full core workout.

The reason an exercise ball works, and the reason you see them in gyms and physical therapy centers, is because you are laying on an object that is unstable.  Because you are lying on an exercise ball that is unstable, your core muscles (just not abdominal muscles) have to work to stabilize your body when you perform an exercise.  Exercise balls help you to workout all those little supporting muscles that you cannot target if you were just to do sit-ups or crunches on a floor.

exercise ball 150x150 Do Exercise Balls Really Work?

What about using your exercise ball as a chair?

Although sitting on an exercise ball can help strengthen your core, do not believe the myth that you will get six-pack Abs from sitting on a ball all day. There are a lot of factors that you need for great looking Abs, cardio, weight lifting, core exercise, and a great nutrition plan.

Exercise Balls are great to have and there are tons of workouts you can do with them. Exercise balls are cheap and affordable and can definitely help you in reaching your fitness goals.

Do you have a question? Then ask me! Just click on the “Ask the Fitness Dude A Question” at the bottom right of the page.

Comments (6)
Categories : Exercise Equipment, Home Workouts, Sports
Tags : core workouts, Exercise ball, fitness, Health, pilates ball, six pack abs, sports ball, stability ball, swiss ball

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