Executing Exercise Ball for Upper Body
There are several effective methods to incorporate the Exercise Ball for Women's Strength Training, but many women don't take advantage of these particular methods.
As an example, they use the Exercise Ball by sitting on it to perform dumbbell curls.
The Exercise Ball (also called the Stability or Swiss Ball) can be worth your time and money utilizing it through balancing and other physical challenges that can be added to Women's Strength Training.
I will go through two exercise demonstrations that focus mainly on the upper body. And I have to warn you that the Ball Exercises for women that I will provide are considered intermediate or even an advanced level of training.
So be careful in executing them, and go slowly in the beginning.
Upper Body Exercise Ball for Women
The Ball Walkout with Push-ups
- Lie down on the Exercise Ball facing down
- With both hands walk out slowly while the ball is rolling forward...
- Which means that you will need enough space in front of you until your shins or your toes (more challenging) are resting on the Exercise Ball
- Perform one or more push-ups then...
- Walk back with your hands to the starting position then
- Take a deep breath and repeat for the desired repetitions
The V-Shape Crunches with the Exercise Ball
- lie down facing up, and have your legs fully extended and arms fully stretched overhead
- hold the Exercise Ball with both hands and
- Lift up your legs and arms towards each other (forming the V letter ) then
- place the Exercise Ball between the feet and lower yourself back on the floor
- Again, lift your legs and arms towards each other (forming the V letter ) then...
- Place the Exercise Ball by releasing it from your feet, and grasp it in your hands
- Repeat for the desired repetitions
The V-Shape Crunches with the Ball Exercise works your mid-section and hip flexors as well.
Keeping your legs straight all the time during the exercise is certainly more challenging; so try not to bend your knees, and at least progress toward keeping your legs straight eventually.
As an example, they use the Exercise Ball by sitting on it to perform dumbbell curls.
The Exercise Ball (also called the Stability or Swiss Ball) can be worth your time and money utilizing it through balancing and other physical challenges that can be added to Women's Strength Training.
I will go through two exercise demonstrations that focus mainly on the upper body. And I have to warn you that the Ball Exercises for women that I will provide are considered intermediate or even an advanced level of training.
So be careful in executing them, and go slowly in the beginning.
Upper Body Exercise Ball for Women
The Ball Walkout with Push-ups
- Lie down on the Exercise Ball facing down
- With both hands walk out slowly while the ball is rolling forward...
- Which means that you will need enough space in front of you until your shins or your toes (more challenging) are resting on the Exercise Ball
- Perform one or more push-ups then...
- Walk back with your hands to the starting position then
- Take a deep breath and repeat for the desired repetitions
The V-Shape Crunches with the Exercise Ball
- lie down facing up, and have your legs fully extended and arms fully stretched overhead
- hold the Exercise Ball with both hands and
- Lift up your legs and arms towards each other (forming the V letter ) then
- place the Exercise Ball between the feet and lower yourself back on the floor
- Again, lift your legs and arms towards each other (forming the V letter ) then...
- Place the Exercise Ball by releasing it from your feet, and grasp it in your hands
- Repeat for the desired repetitions
The V-Shape Crunches with the Ball Exercise works your mid-section and hip flexors as well.
Keeping your legs straight all the time during the exercise is certainly more challenging; so try not to bend your knees, and at least progress toward keeping your legs straight eventually.
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