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Ball Core Strengthener Routine

By July 24, 2018workout

Ball Core Strengthener Routine

I don’t know about you, but sometimes, I have the attention span of a toddler. Especially when it comes to tedious, mundane activities. And let’s face it, doing the same old routines over and over, not not only have diminishing returns on the body, but also happen to be painfully boring.

That’s one of the reasons all my workouts are short, dynamic, and constantly changing. In each of my workout routines, rarely do you do the same thing longer than a minute. I like to keep things interesting, it’s more fun that way!

While I don’t use a lot of equipment, the one thing I use everyday is the exercise ball. In fact, I have replaced my ‘morning energizer routine’, with one that now incorporates the active ball. I especially love this because using the ball naturally forces you to activate muscles that you may otherwise have trouble working. This allows you to tone and sculpt your body in a new way.

I encourage you to grab a ball and have a ball with this workout! I guarantee you’ll be able to feel and see results in places you haven’t been. So let’s get started!  

EQUIPMENT + OVERVIEW
EQUIPMENT //
+    Valeo exercise body ball
+    Yoga mat or soft surface for floor work
 
WORKOUT STRUCTURE //
This exercise body ball is about to be your new favorite toy. Activate muscles you’ve long forgotten about with this quick workout that will really make you sweat. 

 

WORKOUT DETAILS

Duration   5 – 10 min  |  Type  Core Strengthening, Muscle Toning
BALL CORE STRENGTH ROUTINE STEP-BY-STEP   //

10 reps of each exercise x 1 circuit
  • Plank with toe raises 
  • Plank spider mans 
  • Reverse plank
  • Jackknife
  • Woodchop
  • Leg lifts

BREAKDOWN //

1 // Plank With Toe Raises

Step 1 //

Place your forearms on the ball and extend your legs out behind you so that your body is in a plank position.

Step 2 //

Begin raising your feet a couple of inches off the ground, one leg at a time. As you lift your legs you should feel both your glutes and your abs engaging.

2 // Plank Spider Mans

Step 1 //

Begin in the same position with your forearms on the ball, legs behind you, in a plank position.

Step 2 //

Raise your right knee towards your right elbow, then switch and do this with the left leg. Repeat.

3 // Reverse Plank

Step 1 //

Place your shins on top of the ball and your hands on the ground below your shoulders. Similar to a push up position, your body should form a straight line from your head to your toes. Hold this position for 10 seconds.

Step 2 //

Keeping your shins on top of the ball, tuck your knees into your chest, rolling the ball along with you. Be sure to fully extend your legs back out between each rep.

4 // Jackknife

Step 1 //

Lie down with your back on the ball and your knees bent. Your thighs should form a flat table top in front of you.

Step 2 //

Fully extend your torso by reaching your arms out behind your head, placing your hands on top of one another.

Step 3 //

Begin the exercise by crunching your abs and bringing your extended arms over your body the down between your legs. Lie back into your starting position and repeat.

5 // Woodchop

Step 1 //

Start standing with your feet shoulder width apart. Pick the ball up with both hands, holding it in front of your chest.

Step 2 //

Bend both of your knees into a squat and twist your torso to the right to touch the ball to the ground next to your right foot.

Step 3 //

Straighten your legs and bring the ball across your body, reaching your arms towards the ceiling on a left diagonal.

Step 4 //

Repeat this 10 times, moving your arms from right to left. Then switch and do 10 reps on the other side, placing the ball on the ground next to your left foot then extending your arms towards the ceiling on a right diagonal.

6 // Leg Lifts

Step 1 //

Lie down on the ground and raise your legs vertically, your feet facing the ceiling.

Step 2 //

Place the ball in between your shins and hold it there for the remainder of the drill.

Step 3 //

Lower your legs towards the ground, engaging your abs as you do so. Raise your legs back up towards that vertical position and repeat.

Can you feel your muscles being activated from top to bottom? This exercise is truly is a full body toner. Remember that it’s not all about speed. The longer you take to do each of these 6 exercises, the more you will feel the engagement in your muscles. Quality over quantity people, it’s a better deal!

I hope you enjoyed using the exercise ball as much as I do day in and day out. I bet it will turn into your fitness routine staple item sooner than you think!

Amanda

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