The Perfect Workout
December 30, 2008
The new craze for a great workout is to use a ball. The old fashioned medicine ball is making a big comeback and if you throw in a stability ball with some dumbbells you have just created a great circuit workout. Every part of your body will get a great workout whether you are doing it at home or going to the gym.
Different Swiss ball exercises that you can do are the push up, row combination, prone military press, and triceps extension. Other exercises are leg tuck, lateral lunge, uneven bench press and the jump squat and press. Don’t forget to throw in the hamstring Swiss ball curl and the Swiss ball curl.
Each one of these has their own amount of reps that you should do but every one should be done in sets of 2. The Swiss ball pump simply requires you to get into push up position with your feet on the ball. To add to this you can change lifting legs and change the position of your hands.
The leg tuck requires you to have good balance. Start out again in push up position but your toes
should be on the ball. Bend your knees rolling the ball towards you hold for a second and roll the ball back. For the row combination, with your face towards the floor, lie on your stomach and grab your dumbbells. Hold your arms out straight and in two steps, pull your elbows back and then arms straight back. Bring them to the front and do again.
The lateral lunge requires the use of the medicine ball. Plant your feet wider than your hips and hold the ball at waist level. Lower at the knees and twist reaching out with your arms. Come back to starting position and do the other side.
Each and every one of these exercises will work every part of your core muscle group. Do a quick search online and learn how to do the rest of them if you don’t already know how. All of these can be done no matter where you are.
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