Category: Exercise Ball

With the majority of people experiencing some form of back pain in life an exercise program that assists in the strength and flexibility of the back will be highly beneficial.
It can help to reduce or eliminate back pain, or for those who have never suffered with back problems, it might be all that is needed to ensure that back pain won’t be a part of your life.

There are various exercises that can help with the strength and flexibility of the back. If you are already suffering from back pain it is best to consult with your doctor first as some of these back-strengthening exercises can aggravate a back that is already inflamed.

There are some excellent programs available now that target core strength training which assists in the support of the spine and the back muscles.

People with weak abdominal muscles will be more susceptible to back pain because the abdominals offer most of the core strength to the body.

There are some basic and effective abdominal exercises that will help to strengthen the abdominals and the best of those are exercises performed on the Swiss ball (which is a very cost effective fitness item), leg raises to the chest while supported in an upright position with your arms, and an abdominal wheel where you roll the wheel along the floor using the strength in your abdominals to maintain control and return to your starting position.

I prefer to use the exercise ball in place of the ab wheel simply because i own the ball and find it one of my most effective pieces of exercise equipment.

Fortunately all of these core-training exercises don’t require expensive apparatus and are highly effective without the need for weight machines.

Initially core training can seem extremely difficult, especially for those people who have never worked their abs before, but progress is usually quite rapid if it is done on a regular basis and it soon becomes a lot easier to bear once you gain some strength in those muscles.

This is a great exercise for building the tricep muscles. You can do it using both dumbbells at one time (a barbell can be used but I recommend a training partner) or use one dumbbell at a time. I like the single dumbbells (more…)

Prone Fly on Ball

1. Lie face down with chest supported by flexaball. Feet should be wider than shoulder width apart for stability. Knees may or not be on ground on depending on comfort.

2. Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
4. Return to start position. However, only lower DB’s to within an inch of floor.
5. Remember to keep head in a neutral position and trunk stable.

This is an outstanding exercise to build the biceps while working your ab muscles as well. The exercise ball adds a lot of in-stability to help you get a full exercise.

1. Lie prone on top of a stability ball.
2. Place your hands on the ground to provide support and stabilization.
3. Hold your legs parallel to your body and then proceed to extend your back and raise your legs above parallel.
4. Your legs will only move a couple of inches. Do not try to hyperextend your low back. This is a slow and controlled movement.