Bodies by Design Fitness Tips
Megan demonstrates a four-exercise circuit using a Stability Ball that works your entire body.
This Stability Ball circuit has four exercises. Try to do 15 reps for each move. First, you’ll do pushups off the ball to target your chest, triceps and core. To make this move easier, place your hips on the ball before you place your hands on the floor to do your pushups. To make this exercise harder, the ball should be on your shins. Make sure you keep your core tight and back stable (don’t sink your back) while doing this motion. The second exercise is the back extension, which targets your lower back. Here, pick a spot near a wall as you’ll need to place your feet against the wall before you lower your hips on the ball. Place your hands behind your head and then bend at the waist, lowering your body all the way down and back up again. Remember to keep your back straight and don’t hyperextend at the top. The third exercise works the hamstrings (the large muscles on the back of your legs). Grab a mat and lie on your back with your bum close to the edge of the mat. Place your heels on top of the ball, then lift your bum up (and keep it there!) while slowly rolling the ball towards you, and then back out. To make this move harder, try it with one leg raised in the air. The fourth and final exercise is a multi-functional movement using the legs, core and shoulders during three movements – the deadlift, squat and overhead raise. While standing and holding the ball in front of you, place your feet shoulder-width apart and then bend at the waist to perform the deadlift. Then lower your bum to complete the squat. Finally, lift the ball up over your head and stand up straight.