toning

Photo by riot janeEvery mom has one. That lonely exercise ball languishing in the corner (or, in my case, re-engineered into a massive dodge ball). With all of the new year’s resolutions flying around the blogosphere, it’s time to stop talking – or typing and take some action!Number one on most people’s list is exercise or losing weight or getting in shape. Given the demands of parenting, it may be difficult to hit the gym but nothing is stopping parents from working out at home. Here are a few exercises you can do with that modern sculpture, I mean, exercise ball that you have lying around. You will also need a pair of dumbbells in a weight that is right for you. If they are too light, you won’t get a good workout. But dumbbells that are too heavy will cause injury.

• Work your Triceps
  Sit on the exercise ball and lean slightly forward, feet together flat on the floor in front of you. Holding a dumbbell in each hand and elbows bent, hold the dumbells in front of you with your elbows at your sides. Slowly straighten both arms and extend them behind you and turn your palms up as your arms fully extend. Slowly return to the starting position. Repeat.
• Shoulders
  Sit square on the exercise ball, feet in front of you slightly apart. Hold the dumbbells at your shoulders with your palms facing out. Slowly extend your arms straight overhead. And then slowly return to the starting position. Repeat.
• Back
  Sit on the exercise ball, leaning slightly forward, feet together – flat on the floor in front of you. Holding one dumbbell in each hand, extend your arms with elbows slightly bent, down in front of your knees. Slowly lift your arms out to the sides with your palms facing down. Slowly return to starting position and repeat.
• Abs
  Sit squarely on the exercise ball with your feet in front of you, slightly apart. Lean back and slowly and carefully roll the ball until it is under your lower back. Put your hands behind your head and crunch your stomach muscles to pull your upper body up and slightly off the exercise ball. Lower and repeat.
• Thigh Muscles
  Stand with your back to a wall, and sandwich the exercise ball between your back and the wall. Your feet should be slightly apart. Slowly bend your knees and roll your body down into a sitting position. Hold for a few seconds and roll back up. Repeat.

As with any exercise plan, always check with your doctor before you begin to determine what type of exercises are right for you. These are just some stability ball exercises that have worked for me. But what works for me may not be right for you. Use your own judgement before commencing any exercise.

{ 6 comments }