So, it’s been a crazy nine months, and you couldn’t be happier with your brand new baby! Life has forever changed — but so has your belly. Yes, having a child is worth it, but if only you could ditch that baby weight for good, right?
I know, mamas! I've been there — twice — and it's tough. These days, new parents are sleep-deprived and exhausted. It feels like almost every waking minute is spent changing diapers, feeding your newborn, changing more diapers, soothing the baby. Did I mention changing diapers?!
There's not much time for you to take care of you, but without a healthy YOU, it's hard to have a truly healthy family. So, whether you've just been given the okay to work out after having a baby, or if you've been waiting and waiting and now that baby is a year old — the time is now. The good news is you can achieve that pre-baby body and even more right at home! And it starts in the kitchen with clean meals.
I know, I know, you don't have time. But neither do I, but prepping clean meals in advance is key. Otherwise, when the clock hits noon and Baby is finally napping, you’ll be starving and that junk food will call your name.
The crockpot is my go-to. Each week, I make a large batch of steel-cut oatmeal for a nice morning meal. Lunch is often scrambled eggs and veggies, a hummus and turkey sandwich or leftovers. For dinner, I go back to my trusty crockpot. Chili is a staple around our house: beans, beef or chicken, a little onion, and some seasonings is all it takes to create an easy, filling meal.
Between meals, be sure to keep healthy snacks around. (No, the graham cracker off the floor doesn’t count.) Nibble on fresh fruits and veggies, Greek yogurt, cottage cheese, low sugar protein bars and shakes. Eating frequent, small meals will get your metabolism firing like a wood-burning stove.
(Makes 8 servings)
Add in 1-2 Cups of frozen berries, 1-2 Cups of sliced apples or 1 can of unsweetened pumpkin
Add all of the ingredients in the crockpot and cook on a low setting for five to six hours. Add more water if needed. In the morning, simply heat and top with a little Greek yogurt and cinnamon!
(makes several servings)
Place the onion in the crockpot and pour in the chicken broth and add the chicken breasts. Cook four to six hours, until the chicken is done. Dice the chicken and add it back into crockpot with all of the other ingredients. Cook on low for one to two additional hours. Try topping with a little cilantro and a squeeze of lime!
While baby naps or does some tummy time, let’s get to work on that tummy of yours. If you need a boost of energy, try these vegan pre workouts. It doesn't have to be much, but a combination of cardio and resistance training is the best mix to get you moving again. Start small by adding one or two days in at first and then work your way up to a consistent schedule.
Before we get started, let's warm-up with five minutes of jump rope, jumping jacks, high knees, or running up and down stairs.
Exercises:
Cycle through 2-3 sets or until the baby needs your attention!
Progress in the kitchen is key to a healthy and balanced lifestyle for you and your newborn. A handful of greens, lean meat and a bit of fiber are the first part of the mix. When you add these muscle burning moves and some cardio, you have a recipe for success!
]]>Hashtag, MomLife... It’s been used over ten million times on Instagram alone. #MomLife is unlike any other life. The messes, 24/7 on-call tantrums (from the littles and from you... Ha!). It’s complete selflessness and pure love, but finding a balance between #momlife and #metime is hard. Breaking away from #MomLife to get fit isn’t always an option. That's why we have to mix them together. This brings us an even more popular hashtag, #FitMom! We are women on a mission to regain ourselves to be fit, toned, confident, and feel good!
It's the truth: Working out often takes a backseat once you become “Mom”. You have less time, you feel guilty and you don’t have the energy. Ok, no more excuses. You don’t need a lot of time for consistent workouts and you certainly don’t need to feel guilty — your little one(s) will have fun working out with you. And the energy? I promise, working out will give you a jolt of that magic, too.
First: Find some fun music for you and the kids! Then, let’s warm-up! Try running up and down the stairs for five minutes. Mix it up: Skip a step, do hop-ups, run sideways... just be careful.
Try this cycle:
Try to repeat the cycle for 2-3 sets. You’ll be done in 20 minutes or less! There will be sweat and maybe some tears... from laughing! You’ll feel empowered, proud, and best of all your little ones will have witnessed a lesson on drive, dedication, and health. I’d say that’s a #Success (used 20 million times and counting!) Join in!
My kiddos love working out with me at home, and honestly, my three-year-old is the toughest trainer I’ve ever met. His favorite exercise is riding on my shoulders as I squat up and down. He laughs and yells “More mama, more!" I always seem to push out a few more just for him (cause that’s what a good mama does, right?). Then there’s my baby girl. Oh, how she loves when I do bridge ups and hamstring rolls on the ball! She sits across my hips and thinks she’s riding a pony.
I focus on high intensity intervals when working out with my babies. I mix in short bouts of cardio with muscle-toning resistance moves. Quickly going from one exercise to the next gets the workout done faster and burns more fat. Plus, the kids won’t get bored.
My cardio moves are far from my pre-mama days where I’d zone out on the elliptical for 40 minutes while watching Live With Kelly and Regis (I loved that show). Now, it’s my kids trying to catch me as I hop like a frog, or having them chase me up and down the stairs (15 times). We also get into a little learning as my son counts how many burpees I can do (luckily he can only count to 14). Truly, my workouts these days are more intense, more effective, I’m seeing better results, AND they take a fraction of the time!
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Are you ready to try a full body medicine ball workout? You’ll see we’re working the WHOLE body and will also be working on some explosive movements (squat jumps and chest press push) See the workout below!
Make sure to grab the DynaPro Medicine Ball of your choice and get sweating!
SS = Superset. Perform the first set of the first exercise, then immediately do the first set of the second exercise without any rest inbetween. Take a quick 60 second rest after completing the second exercise and then repeat! Perform all sets before moving on to the next superset or exercise.
If you try the workout, tag us @dyna_pro on Instagram and let us know what you think!!
Stationary Lunges
Start with your feet together and medicine ball at your chest. Then step forward with one foot to drop into a lunge. Make sure you're stepping forward far enough so that your thigh can be parallel to the ground and so that your knee falls directly above your ankle. Drive through your heel and use your glutes to push you back up to standing. Then repeat with the other leg.
Squat Jumps
Plant your feet about shoulder width apart, hold (and keep) the medicine ball at your chest, squat down so that your thighs are parallel to the ground, then drive through your heels to push yourself up off the ground. This is an example of one of those “explosive power” movements we talked about earlier! Try to jump as high as you can to really push yourself in this exercise.
Shoulder Steering-Wheel Turns
Take a shoulder width stance with your feet, engage your core to keep your body from swaying back and forth or side to side. Hold the medicine ball directly out in front of you at shoulder height with your hands on each side of the ball, then turn the ball from side to side. With each turn you want to have your hand directly on top to completely go through each turn. Keeping your arms as straight as possible will make sure you’re using your shoulders to keep the ball in place during the movement.
Triceps Press
Take a seat or stay standing, your preference! Raise the medicine ball above and behind your head so that your elbows create a 90 degree angle. Then, using your triceps, press the ball directly above your head and back down in a controlled motion. Engaging your core will keep you from swaying back and forth and using momentum to go through the motions.
Chest Press Push
Lay flat on the ground with the medicine ball at your chest. Keep your elbows out, as if you were doing a chest press with dumbbells, and push the ball up into the air as hard as you can. This will take some practice to control the ball to go directly above you and not off to either side. Again, this is one of those "explosive power" movements we talked about. This is also a great exercise to practice your hand-eye coordination!
Russian Twist
Keep your feet planted on the ground or raise them up off the ground for an extra challenge. Also, lean back as far as you can before you feel yourself falling over. The lower you go, the more challenging the exercise will be. Make sure your back is straight (and not hunched over), then take the medicine ball to each side. To make sure you're twisting fully, tap the ball on the ground on each side! It's easy to just take the ball over to each side by extending your arms, but remember to keep your arms still and really twist at the core to engage your obliques!
]]>JL: All you need is yourself, a bench, and some accessories to get in a great full body workout. The options are endless with the DynaPro resistance bands, but I’m going to take you through a booty workout today with some of my favorite exercises!
Single Leg RDL – 10 reps each leg: Mini Bands
Reverse Lunge – 10 reps each leg: Mini Bands
Plank Step Outs – 10 reps each leg: Mini Bands
Squat – 15 reps:Power Bands
Mountain climbers (20 seconds) – Superset — Box Jump (10 jumps): Mini Bands
Donkey kick – 10 reps each leg: Resistance Bands
Do your best not to rest between the six exercises, KEEP GOING. Once you’ve completed all exercises once, rest for one minute. Then, repeat three times!
Do as many rounds as you can or feel free to add more reps to each exercise for more of a challenge. You’ll feel the burn and you’ll have sweat dripping down your face, but it’s all going to be worth it!
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Jen understands that not everyone is going to have access to a gym every day, but that should not be viewed as a barrier to getting fit! Jen travels very often, both for work and pleasure, and is always finding ways to workout on the go, while making sure she has the most fun doing it.
Traveling is one of my favorite things (I’m fairly certain that the saying “I’d rather have a passport full of stamps than a house full of stuff” was written with me in mind) and I’ve been fortunate enough to travel quite frequently for my work in fitness, too! My #fittravel approach along with my #funwithfitness mantra have become second nature and truly are a big part of my lifestyle.No gym, no problem! Here are Jen's favorite products for working out absolutely anywhere:
Included: 1 Red Powerband, 1 set of Pink Core Sliders, 1 set of Mini Bands, 1 Pink Jump Rope, and 1 Door Anchor
Want even more from Jen?
Every purchase of Jen Jewell's Fitness Bundle comes with a free copy of Jen's "Workout Anywhere Guide". This guide features 2 full workouts: Upper Body Blast and Leg Day Work It Circuit. Both workouts feature the products sold in this bundle, so you're guaranteed to get a great workout!
]]>Belly and booty... those are the two most requested “improvement areas” from my clients. They want smaller waists, toned abs, a tighter booty, an apple bottom. Don’t we all? Well, it’s totally doable! Yes, you’ve got to work, you need to be consistent, you’ll have to sweat, but it’s all worth it when you can rock that bikini with confidence.
For the core and buns, my favorite piece of equipment is also the smallest piece - the mini band pack. They travel with me everywhere. I use them all the time whether at home or on a tropical vacation.
You can make your gym anywhere you choose. This is part of consistency. I know sometimes it’s hard to get to an actual gym. I understand that your kiddos might be napping so you can’t go for a run. I totally know. But, you can always wrap a band around your ankles and kick that foot back to burn the booty. It’s going to take consistent sweat sessions... and a clean diet (more on this later).
For this workout shoot, my gym was the beach. Here, I put together the best exercises for those highly requested areas. From the front to the back, I’ve got you covered.
*Do each move for 40 seconds. There’s no time for breaks here. Keep moving and get it done. Complete 3-4 cycles
Now, after you get that workout in, don’t wash it all away with a margarita and nachos. Put good stuff inside your body and you’ll see better results! If you need help in that area, check out my simple and delicious FitYou Food Guide. You’ll maximize the results and your health.
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They’re just big rubber bands, right? How hard can it be? Here’s some good news: They really are as simple to use as they look! You can pretty much use power bands for almost any exercise. Here are some of the best ways you can use your power bands during a workout!
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No pregnant mother will argue the fact that it is hard to sit when you are pregnant no matter how comfortable that couch is, sitting on your exercise ball will help keep your posture in check. Whenever you sit – sit on your exercise ball.
During pregnancy it is very important to have strong back muscles as well as abdominal. Using an exercise ball helps maintain stability as the belly grows – and helps keep abdominal muscles strong. Strong abdominal are important during the pushing phase of labor. After the fourth month of pregnancy, many women give up on doing ab work on the floor because it can put pressure on the vena cava, a large vein that carries blood back to the heart. The weight of the pressure from the uterus can also cause a drop in blood pressure and reduced blood flow to the brain and placenta resulting in dizziness and nausea. While balancing on the ball you can still work your abs without the discomfort of using the floor as your tool.
Many believe that the recovery phase after pregnancy is much easier when you stay fit during your pregnancy. One of the easiest ways to use an exercise ball is to sit comfortably while you are working or relaxing. Using a exercise ball is a great way to improve your posture and balance, and to exercise your ab muscles. This helps your body support the weight of your pregnancy. You may find that your ball is easier to get on and off of as opposed to a hard chair or sofa. Also, sitting on a birthing ball will give you a mini-workout. As you rock or bounce on it gently, your tummy and back will be working hard to keep you upright. Setting up your ball is a very important step, while you are inflating your ball it should be firm to the touch, but not too hard – usually about 70% of the size is the proper amount of inflation. You want to make sure the ball is inflated enough that your hips are higher than your knees.
It is recommended to leave the ball for 24 hours after inflating before you begin to use it. The firmer the ball, the less stability it has, the harder the exercises will be for you. As you try to sit on your ball for the very first time, please take precaution and rest the ball against a sturdy chair or sofa, in case you need to steady yourself. Place your feet 20-25 inches apart feet firmly planted on the floor. Keep your spine straight, but lean forward slightly. This will help to strengthen your pelvic floor muscles, which is something that is very important in pregnancy to prepare your body for an easier labor.
Remember if you feel any discomfort or become out of breath, please stop immediately.
After you become comfortable with using your ball you can then begin these exercises.
Sitting upright on your ball you can begin to rock your hips gently from side to side. Rotate your hips in circles also doing sets of 10 clockwise and counterclockwise.
Sit erect on top of the ball with your hands on your thighs, feet flat on the floor about hip-width apart and a comfortable distance from the ball. Maintaining your balance, straighten your left leg and lift it up to hip level. At the same time, lift your arms out to the sides up to shoulder height. Return to starting position and perform with your right leg; do reps alternating legs. (Note: If extending your leg is difficult, keep your knee bent and just lift your foot off the floor).
Place the ball between your lower back and the wall. Lean back against the ball, and walk your feet out so they’re in front of your belly, hip-width apart. Place your hands on your thighs. Slowly bend your knees into a squat position, keeping your knees aligned with your ankles and squatting no lower than your hips. Pressing gently against the ball, feel it roll up your back. Straighten knees and hips back to a standing position. Repeat.
While you probably see these being used for core exercises, you can also challenge yourself by adding sliders to exercises like reverse lunges, side lunges, hamstring curls, etc. By adding the sliders to these types of exercises you’ll be engaging, and therefore strengthening, your core because you’ll need to use stabilizer muscles to perform them.
We often get caught up in aesthetic progress with our workouts, but it’s important to work on those stabilizer muscles to help improve our overall performance in the gym. Having a strong core will help with proper form in all exercises and help prevent injury.
If you’d like to take these core sliders for a ride, I threw together a fun ab circuit for you to try! Ready to feel the burn? Give this workout a go at home, in the gym, or on the go! You can grab your DynaPro core sliders HERE :)
*Rest for 60s and repeat! Repeat whole circuit 3x - no breaks between exercises!
Reverse Pikes
Knee Tucks
Arm Slides
Mountain Climbers
Knee to Elbow
If you try this workout tag us @dyna_pro on Instagram and let us know how you like it!
]]>The jump rope has been used by fighters for decades: Joe Louis, Jack Dempsey, Sugar Ray Robinson Roberto Duran, Rocky Marciano and Gene Tunney all mastered the art of jumping to help improve their boxing skills. Ali was known as the best jumper of all big men when he was in his prime. Modern fighters have continued to master the art of skipping rope, with boxers like Floyd Mayweather and Mike Tyson leading the way.
Floyd Mayweather Jump Rope. Boxers like, Mayweather prefer a PVC cable as opposed to a wire cable for the weight, speed, and control benefits.
Boxing requires many skills that skipping rope can provide. Here are some of key benefits of skipping rope for boxers:
Improved footwork. Having good footwork is mandatory for boxers. As the opponent throws jabs, combinations and uppercuts, good footwork will help a person avoid these punches without losing their balance. Good footwork will also help a boxer maintain their center of gravity, which enables them to throw effective counter punches.
Endurance. Skipping rope is a high intensity exercise that requires a person to move quickly throughout the exercise. The same philosophy applies to boxing. Moving quickly is important, especially in the later rounds when fatigue sets in.
Increased speed. The faster a person can skip rope, the faster they may be able to move in the ring. This is critical when trying to land (or avoid punches.)
Improved timing and coordination. Skipping rope activates many fast-twitch muscles that are important for boxers. For example, the wrists are used to turn the rope quickly, which can translate into throwing quick jabs, combinations, and uppercuts. Skipping rope can also help a person move from one foot to another to dodge punches without losing their balance.
Increased punching power. Boxers who are off balance tend to throw ineffective punches that lack power. Jumping helps boxers remain balanced when throwing punches, thus making them more potent.
In order to jump like a boxer, the first step is finding the appropriate rope. There are many types of ropes available, but the speed rope is the preferred rope for fighters. Speed ropes are lightweight, thin and spin easily, matching a boxer’s rhythm and their movements in the ring.
The length of the rope is also important and can vary depending on a person’s height:
Length of Rope | Height of Jumper |
---|---|
7 feet | 4'8" and under |
8 feet | 4'9" to 5'0" |
9 feet | 5'1" to 5'8" |
10 feet | 5'9" to 6'2" |
One way to determine the correct rope size is by placing one foot on the center of the rope. If the handles reach up to armpit length, it is a good fit.
In this section we describe the importance of having a quality jump rope.
Make sure you have the proper equipment. It is important to find a rope that’s well made and the right weight for control. Mayweather uses a solid PVC Rope. Many cheap PVC ropes are hollow in the center which makes the rope too light. Here are some things to look for:
– You really need a perfectly weighted jump rope (the actual rope not the handles) to create a rhythm that you can predict. Our ropes are designed with Professional Weight PVC Cord, built for speed, and high grade metal ball bearings paired with ring joints, adjustable to any height.
– Easily Adjustable, One size does not fit all! Start with the rope long and slowly cut sections to make it shorter until you reach your optimal length. Our rope provides you with a jump adjust.
Once the appropriate rope has been obtained, a person can learn to skip like a boxer.
In order to skip rope like a boxer, it’s important a person master the basics first.
Beginner basics. Patience is key when learning to skip rope. Mastering the fundamentals and increasing stamina is key before attempting jumps that are more complex.
Initially, aim for jumps of 20 second intervals. As you become more proficient, jump for one minute intervals, then two, and finally three minute intervals. Resting for 30-60 seconds between each set will simulate rounds.
Resist the urge to swing your arms.Keep your arms close to your sides and use your wrists instead.
Stand up straight and look forward. Some beginners hunch over because they feel the rope will hit them in the head. A proper sized rope will go over a person’s head easily.
Jumping a few inches off the ground is ideal. Jumping too high may put unnecessary stress on the knees and other joints of the lower extremities such as the ankles, hips, and feet.
Avoid the double bounce. The double bounce occurs when the rope skipping is too slow. Eliminate this bad habit by speeding up the rotation of the rope.
Land on the balls of your feet. Do not let your heels touch the ground while skipping. The phrase "keep you on your toes" means to stay alert and able to think and move quickly. The same applies to skipping rope: Staying on the balls of your feet allows you to jump quickly and effortlessly.
Relax your upper body. Keeping the upper body relaxed will minimize any undue stress on the back and shoulders.
Once a person has mastered basic skipping and has improved their conditioning, they can begin to learn advanced jumping skills that boxers frequently use.
The following variations are extremely popular among boxers and are staples in their training regimen:
Skipping rope in this manner looks like a person is literally running in place:
Note: Raise knees higher for a more intense jump.
Note: Increase the distance of the side jump to increase the intensity.
Note: Beginners may have to jump higher to ensure the rope goes around twice, but as they become more proficient, that will not be necessary.
As a person becomes proficient in these various moves, they can create several routines that will help them improve their boxing skills.
Note: Incorporate a variety of skipping styles to simulate the varying intensity that would be felt in the ring (double-unders, one leg hop, scissors, etc.)
Getting healthy and fit can be very overwhelming. The best thing you can do, is try a little bit of everything and pick which one you enjoy the most. Along your journey, what you enjoy will probably change as you discover you want to challenge yourself in new ways.
If you’re just starting your fitness journey or have hit a plateau, a great place to start is with resistance bands. You can increase your strength, mobility, stability, flexibility, and cardiovascular and muscular endurance with them! Doing exercises with resistance bands is a great intro to doing movements in a safe manner before jumping into weights. If you already lift weights, using bands will challenge your muscles differently.
I love circuit training and adding exercises with resistance bands at the end of my lifting sessions to exhaust my muscles to failure and really feel the burn. While any circuit can be done with just your body-weight, I like to add a challenge with some resistance I want to share a full body workout that will leave your limbs feeling like noodles and make you feel like you’re standing in a puddle of sweat.
Exercise #1 | Exercise #2 | Exercise #3 | |
Circuit #1 | Bicep Curl | Side Raise | Donkey Kick |
Circuit #2 | Squat Press | Triceps Extension | Standing Chest Press |
Circuit #3 | Squat Jump / Row | Bent Over Fly | Upright Row |
Place band under your feet and hold one handle in each hand. You can either curl one arm at a time, or both together. Your preference!
Place band under your feet and hold one handle in each hand. Have a slight bend in your knees and lift each arm outwards to shoulder height (do not go higher)
If you’re kicking with your right foot, hold on to the handle with your left hand. Place your right foot in the other handle and secure. Adjust and hold on to any additional slack with your left hand for the appropriate resistance. Keep left hand (and any slack) secure on the ground and kick with your right foot. SQUEEZE the glutes at the top! Switch and repeat with your other leg.
Place band under your feet, hold one handle in each hand, and hold at shoulder height. Squat down (go low!), then press through your heels to come up. As you come up, do a shoulder press by pushing your hands above your head. The come all the way back down to a squat and repeat.
Place band under your feet and give a little more slack to the side you’re doing the extension. Keep left hand at your side and raise right hand above and behind your head. Keep right elbow pointing straight up, then extend arm straight up, and squeeze at the top. Switch and repeat with your other arm.
Loop band around a stable point. Grab handle in each hand and place each hand at your sides. Make sure to find a stable stance with your feet. Then push both hands forward – use same motion as if you were laying down on a bench.
Loop band around a stable point. Grab handle in each hand out in front of you and squat down. As you come up, jump! (yes, a squat jump) As you come up, pull bands back in a rowing motion. This exercise works both your legs and your back (and your coordination!!)
Place band under your feet, cross bands and hold in each hand (so that it looks like an X) Put a slight bend in your knees and bend over with a straight back. Pull arms out to your sides and squeeze at the top. You will be using your upper back muscles for this movement.
Place bands under your feet and hold handles in each hand directly in front of you. Pull handles straight up to your chin, hold, and then release back down. You will be using your shoulders to pull up for this movement.
As you strive for fitness excellence, it's crucial to test your knowledge. Trainer Academy's experts have curated a mock test specifically for the ACE exam, allowing you to gauge your understanding of essential fitness principles.
Take the challenge and see how well you grasp the fundamentals that can propel you towards success in your fitness career. Good luck!
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Mini bands can be incorporated into almost every workout routine — and they should be! The bands can be used for both upper and lower body resistance training. They’re also perfect for stabilizing shoulder muscles and executing lateral movements and leg extensions. With mini bands, you can target muscle groups, including your core, and maximize strength-training results. You can also use the bands for stretching — it’s a win-win fitness tool!
DYNAPRO now offers a great new version. It's a comfortable Fabric Miniband that has the same elasticity but a lot more comfortable.
DynaPro original mini bands are made of snap-resistant all-natural rubber, so you don’t have to worry about the bands breaking during a workout. Each mini precision loop band pack comes with four different levels of resistance. Here are 10 of the best exercises you can do (anywhere!) with your DynaPro bands:
DynaPro mini bands are made with high quality, snap resistant material. These come in different weighted resistance to assist you in gradually and effectively mastering your workout routine. They are extremely easy to use and come with a lifetime warranty so they make an excellent choice for training. With DynaPro mini bands, you can make the most out of ordinary exercises like squats, push-ups and upper body workouts.
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The core is comprised of the abs, glutes, hips, lower back and their surrounding muscles. All movement begins in the core, and each muscle group works together when performing various movements. The following activities and many others would be difficult if the core is weak or compromised:
In other words, practically every movement involves the core. If one part of the core is weak or injured (i.e. the lower back), a person’s ability to perform even basic tasks may be severely compromised. If other core muscles are required to work harder to compensate for the injured area, their risk of injury is greatly increased as well.
Having a strong core is more than having six pack. In addition to the previous examples, there are many benefits of having a strong core:
1. Decreased risk of back pain and injuries. In many cases, lower back pain may be the result of having a weak core. According to recent statistics from the Global Burden of Disease1:
2. Improved posture. A strong core helps to keep the muscles aligned, which helps prevent slouching. As a result, a person may be able to or stand for longer periods of time without experiencing pain or discomfort. Bad posture can have negative effects on health as well:
Having a strong core is essential to good health, and using an exercise ball is an excellent way to make that a reality.
Exercise balls go by many names (stability ball, yoga ball, etc.) and come in different sizes, so it is important to use a ball that is appropriate for your height:
Height | Ball Size |
---|---|
4’11” to 5’4” | 55 cm |
5’4” to 5’11” | 65 cm |
5’11” to 6’7” | 75cm |
When performing exercises on a stability ball, the entire core and stabilizer muscles are used to maintain balance. The following exercises are excellent for strengthening this important muscle group
These core exercises place more emphasis on the hips and lower back:
Note: Keep your shoulders planted on ground and heels on ball for stability.
Note: Hips raises can be performed with both feet planted or one foot raised as shown for increased difficulty.
Note: Do not put pressure on your neck. Spread legs to shoulder width apart for balance and stability.
Note: Press pelvis into ball to maintain balance and stability.
The following core exercises place more emphasis on the abs:
Note: Do not pull or twist your head with your hands as they are only used to support your neck.
Note: Planks can be performed with straight arms or with the exercise ball resting on the feet and the arms on the floor. Do not hold breathe while performing planks.
Note: Do not hyperextend back while performing crunches. Keep feet shoulder width apart to maintain balance and stability.
Note: Keep the movement slow and controlled to decrease risk of injury. Do not hold your breath.
Before starting an exercise program, a five to ten minute warm up is advised. Here are two warm up exercises with the stability ball:
Core Workout #1
The following stability ball exercise programs are designed to strengthen the entire core:
Perform 2-3 sets. This workout can also be incorporated into your existing exercise program.
Core Workout #2
Perform 2-3 sets. This workout can also be incorporated into your existing exercise program.
Start using a stability ball today. Your body will thank you!
]]>Skipping rope in CrossFit is one of the most challenging ways to skip rope. It can also help a person improve their performance in many other CrossFit exercises.
When skipping rope for CrossFit, competitors must perform a “double under,” or DU. A double under occurs when the rope passes under feet twice in one jump. Double unders made their CrossFit debut in 2001 and saw their popularity increase at a competition in 2009.
Initially, many of the participants were unable to complete the exercise because they were unprepared for how difficult it was. Skipping rope may be difficult, but if a person wants to be successful in CrossFit, this is an exercise that must be mastered: double unders are one of 7 exercises that have been included in every CrossFit Games Open and is included in the 2016 CrossFit Open as well.
When performing DU’s in competition, a person must complete a certain number without making a mistake. If they trip or have to stop they are required to start from the beginning. The number of DU’s a person must complete in competition can vary. The gold standard for double unders in CrossFit is being able to perform them nonstop for 2 minutes. However, many Workouts of the Day (WOD) only require performing 25-50 DU’s at a time. The general consensus is if a person can perform that many in training, it will probably suffice in a competition.
Many of the various CrossFit exercises require speed, coordination, balance, and explosive power. Double unders improve each of these and can be applied to other WOD exercises. DU’s also help to develop midline stability, which is a key component in the majority of CrossFit exercises.
Double unders are especially useful for Olympic lifting, cleans and the push press. These movements require explosive hip movements, which is developed when performing DU’s.
Ropes come in different sizes. Here are tips on choosing the proper sized rope:
In order to complete double unders successfully, a certain type of rope must be used. When choosing the perfect rope, here are some things to look for:
A rope can also be chosen based on a person’s height:
Length of Rope | Height of Jumper |
---|---|
7 feet | 4'8" and under |
8 feet | 4'9" to 5'0" |
9 feet | 5'1" to 5'8" |
10 feet | 5'9" to 6'2" |
It takes time, practice and a lot of patience to master DU’s. Once a person has the proper rope, they can try the following tips:
Learn the basics. Being able to jump comfortably with singles is key. Practice jumping faster with single jumps to help improve timing, coordination and footwork. Aim for 100 jumps in 60 seconds or less.
Vary your speed. Practice speeding up the rope and slowing it down without stopping. This teaches a person how to control the rope and their movements
Practice skipping and running in place. Skipping rope in this manner looks like a person is literally running in place. It will also help to increase footspeed:
Try your first double under. Once a person can vary their speed and skip rope quickly, they can try their first double under:
Use your wrists. The turning of the rope comes primarily from the wrists. Keep shoulder movements to a minimum.
Keep your hands low. Make sure your hands are below the ribcage and slightly in front of your torso. Raising the arms too high will raise the rope, causing it to catch on your feet.
Don’t kick your feet back. Jump straight up and straight down in the same spot to prevent tripping.
Work on timing. As the rope comes down, be ready to jump quickly. Jumping too early will throw the timing off and cause a person to eventually trip.
Listen to the rhythm. Double unders have a distinct, repetitive sound: the rope hits the ground twice, then the feet hit the ground. The sound is constant and doesn’t change. Practice by listening for the beat.
Look forward. Keeping your head up and staring at one spot in front of you will help to keep the body in line. This will also help maintain focus and eliminate distractions.
Practice daily. The only way to master double unders is to practice daily.
Here are a few great CrossFit routines that feature Double Unders1
Note: The weights listed are the maximum weight a person should use for that particular exercise. Less weight can be used for those unable to perform exercise with the weight lifted. Consult with a physician before performing any of these exercise.
These workouts can be quite challenging, but for some, the double unders are used to recover between exercises.
CrossFit can push a person to their physical and mental limits. Being able to recover between exercises is key, and many competitors have been able to "rest" while doing double unders.
Here are tips on how to rest and recover while performing DU’s:
CrossFit is the ultimate challenge for many fitness enthusiasts. Mastering the jump rope and double unders in particular will help a person improve in all areas of CrossFit and get in excellent shape at the same time.
Check out DynaPro Direct’s range of professional grade fitness equipment to endure every part of your performance, then success is within your reach.
The jump rope has been used by fighters for decades: Joe Louis, Jack Dempsey, Sugar Ray Robinson Roberto Duran, Rocky Marciano and Gene Tunney all mastered the art of jumping to help improve their boxing skills. Ali was known as the best jumper of all big men when he was in his prime. Modern fighters have continued to master the art of skipping rope, with boxers like Floyd Mayweather and Mike Tyson leading the way.
Boxers like, Mayweather prefer a PVC cable as opposed to a wire cable for the weight, speed, and control benefits.
Boxing requires many skills that skipping rope can provide. Here are some of key benefits of skipping rope for boxers:
Improved footwork. Having good footwork is mandatory for boxers. As the opponent throws jabs, combinations and uppercuts, good footwork will help a person avoid these punches without losing their balance. Good footwork will also help a boxer maintain their center of gravity, which enables them to throw effective counter punches.
Endurance. Skipping rope is a high intensity exercise that requires a person to move quickly throughout the exercise. The same philosophy applies to boxing. Moving quickly is important, especially in the later rounds when fatigue sets in.
Increased speed. The faster a person can skip rope, the faster they may be able to move in the ring. This is critical when trying to land (or avoid punches.)
Improved timing and coordination. Skipping rope activates many fast-twitch muscles that are important for boxers. For example, the wrists are used to turn the rope quickly, which can translate into throwing quick jabs, combinations, and uppercuts. Skipping rope can also help a person move from one foot to another to dodge punches without losing their balance.
Increased punching power. Boxers who are off balance tend to throw ineffective punches that lack power. Jumping helps boxers remain balanced when throwing punches, thus making them more potent.
In order to jump like a boxer, the first step is finding the appropriate rope. There are many types of ropes available, but the speed rope is the preferred rope for fighters. Speed ropes are lightweight, thin and spin easily, matching a boxer’s rhythm and their movements in the ring.
The length of the rope is also important and can vary depending on a person’s height:
Length of Rope | Height of Jumper |
---|---|
7 feet | 4'8" and under |
8 feet | 4'9" to 5'0" |
9 feet | 5'1" to 5'8" |
10 feet | 5'9" to 6'2" |
One way to determine the correct rope size is by placing one foot on the center of the rope. If the handles reach up to armpit length, it is a good fit.
Once the appropriate rope has been obtained, a person can learn to skip like a boxer.
In order to skip rope like a boxer, it’s important a person master the basics first.
Beginner basics. Patience is key when learning to skip rope. Mastering the fundamentals and increasing stamina is key before attempting jumps that are more complex.
Initially, aim for jumps of 20 second intervals. As you become more proficient, jump for one minute intervals, then two, and finally three minute intervals. Resting for 30-60 seconds between each set will simulate rounds.
Resist the urge to swing your arms.Keep your arms close to your sides and use your wrists instead.
Stand up straight and look forward. Some beginners hunch over because they feel the rope will hit them in the head. A proper sized rope will go over a person’s head easily.
Jumping a few inches off the ground is ideal. Jumping too high may put unnecessary stress on the knees and other joints of the lower extremities such as the ankles, hips, and feet.
Avoid the double bounce. The double bounce occurs when the rope skipping is too slow. Eliminate this bad habit by speeding up the rotation of the rope.
Land on the balls of your feet. Do not let your heels touch the ground while skipping. The phrase “keep you on your toes” means to stay alert and able to think and move quickly. The same applies to skipping rope: Staying on the balls of your feet allows you to jump quickly and effortlessly.
Relax your upper body. Keeping the upper body relaxed will minimize any undue stress on the back and shoulders.
Once a person has mastered basic skipping and has improved their conditioning, they can begin to learn advanced jumping skills that boxers frequently use.
The following variations are extremely popular among boxers and are staples in their training regimen:
Skipping rope in this manner looks like a person is literally running in place:
Note: Raise knees higher for a more intense jump.
Note: Increase the distance of the side jump to increase the intensity.
Note: Beginners may have to jump higher to ensure the rope goes around twice, but as they become more proficient, that will not be necessary.
As a person becomes proficient in these various moves, they can create several routines that will help them improve their boxing skills.
While many boxers use skipping rope as a warmup for their workout, skipping rope can be combined with other exercises to create an effective, high intensity workout.
Skip rope for same length of time as a boxing match:
Note: Incorporate a variety of skipping styles to simulate the varying intensity that would be felt in the ring (double-unders, one leg hop, scissors, etc.)
Boxers do a lot of running, but may be unable to get outside due to bad weather.
Perform 20-30 minutes of high intensity jumping to simulate running outside. Incorporate a variety of skipping styles (double-unders, one leg hops, scissors, criss-cross, etc.)
Perform the following exercises in order.
Note: keep rest to a minimum to simulate the rigors of an actual boxing match.
Minute for minute, skipping rope is a high intensity exercise that burns more calories than practically every other exercise. It is excellent for conditioning and is a must for boxers of all levels if they want to achieve any type of success in the ring.
]]>Muscle soreness will dissipate over time, your soreness is most likely due to a buildup of lactic acid during the recovery phase. There are some common ways to provide temporary relief when you wake up sore:
All exercises should be done slowly and gently. A person's range of motion may be reduced, so the stretches should be adjusted accordingly.
Note: This stretch is effective for sore shoulders as well
Note: This exercise may not be suitable for those with knee problems. Consult with your physician before trying this exercise if you have knee pain or suffered a knee injury
Note: If range of motion is diminished, reach as far as you can comfortably. Do not overextend.
Muscle soreness is common after exercise. A combination of rest and light stretches will allow the body to recover and be ready for future exercise sessions.
]]>It is important to realize that a jump rope is not only beneficial for cardio workouts, though. It can also drastically increase balance, and it quickly boosts coordination, leaving you more agile than ever. Jump ropes fast-twitch muscle fibers in adapting to become more reactive and explosive. Beyond just that, a jump rope helps strengthen your bones and allows joints to stay strong and elastic.
You probably know most of the classic jump rope exercises, such as two-foot jumping or skipping rope (one foot lands while the other launches), but did you ever think of what else you can do with a jump rope? Other important exercises include backward jumping, side jumping, single leg jumps and high knee jumps. These exercises will engage even more muscle groups throughout the body and (literally) keep you on your toes.
A jump rope can be used for a stand-alone workout, but it is also easy to integrate it into a circuit workout. By combining intervals of body-weight resistance training with jumping rope, you are able to achieve strength training and a cardio workout in a single session. It can also be used in combination with other equipment, such as resistance bands or exercise balls to add even more variety.
Jumping rope is a fierce calorie burner, and it is lower-impact than running. At the beginning, you will need to get used to the rhythm of the rope and practice your jumping. Start off by doing just a minute as a time, but work toward longer and faster repetitions as you grow more comfortable. Soon enough, it will be as easy as jumping double-dutch in the schoolyard.
As with all workout equipment, safety is key to performance. When jumping, you should keep your knees at a slight bend with the rope at hip height. Make sure to keep your torso upright. Stand with good posture, including the chest forward and shoulders back.
Whether you are new to the idea of working out with a jump rope or you are a tried-and-true believer, there is no doubt that a jump rope can help increase your performance in ways that you may not have imagined. Why wait any longer? You may as well just jump in!
]]>A Gallup poll reports that adults employed full time in the U.S. report working an average of 47 hours per week, almost a full workday longer than what a standard five-day, 9-to-5 schedule entails. In fact, half of all full-time workers indicate they typically work more than 40 hours, and nearly four in 10 say they work at least 50 hours.1
When family responsibilities, commute to and from work, and other activities are factored in, not having the time (or energy) to exercise every day for sixty minutes is understandable.
As a society, we are busier than ever, and this trend doesn't appear to be ending anytime soon. A person's health is still a top priority, so getting exercise is critical. While people feel they may be too busy to go to a gym or work out consistently, resistance bands allow even those with the most hectic schedules to get an effective workout anytime, anyplace.
Resistance bands (or exercise bands) offer many benefits:
Portable. Resistance bands can be folded and used at the office, at home or on vacation. They can easily fit into a suitcase and used at a moment's notice. All a person needs is a door, table, bannister or other stable place to anchor the band.
Variety. Resistance bands can be used in a variety of ways, allowing a person to get a challenging full body workout.
Inexpensive. A set of resistance bands can be purchased for less than the price of a monthly gym membership.
Ease of use. Unlike lifting heavy weights, resistance bands are safe to use alone without a spotter or someone close by.
Here's a great resistance band workout:
Muscles worked: chest, shoulder, triceps and core.
Note: These exercises can be performed slowly or quickly to activate fast twitch muscle fibers and explosive movements. Standing further away will increase the resistance.
Bent-Over Row
Note: Looking forward will help keep the back in the properly positioned.
Variation:
Back Extension
Muscles worked: Back, biceps and shoulders
Note: Both exercises can be performed quickly for explosive movements, or alternating one arm at a time.
Side Lateral Raise
Muscles worked: Side deltoids
Note: a closer stance or just one foot on the band will decrease the resistance.
Front Lateral Raise
Muscles worked: front deltoids
Bicep Curls
Muscles worked:biceps
Triceps Kickback
Muscles worked: triceps
Resistance Band Squats
Muscles worked:thighs, hamstrings, glutes, core, shoulders
Note: A wider stance will increase the resistance
Resistance Band Leg Kickbacks
Muscles worked: thighs, hamstrings, glutes, core
Standing Exercise Band Twist
Note: Perform exercise slowly initially to minimize risk of injury to back or spine
Exercise bands are a great way to work the entire a body in a short amount of time. Resistance bands come in many levels of resistance and can be of benefit to all fitness levels.
When performing the various exercises, squeeze the muscle at the height of the movement and visualize the muscle working. A person may be pressed for time, but resistance bands may be exactly what they need to get in shape.
]]>In 1963 the exercise ball was created by Italian plastics manufacturer Aquilino Cosani. Initially, they were called Pezzi balls and used in treatment programs for newborns and infants.1
Exercise balls have seen their popularity increase over the years and are currently used in a variety of ways, ranging from physical therapy in a clinical setting to athletic training. There may be confusion as to what an exercise ball is, but it has a variety of names:
Exercise balls have gained popularity among fitness activists for a variety of reasons:
More muscles used. When exercising on a resistance ball as opposed to a flat surface, more muscles are used to keep the body balanced. As a result, these muscles become stronger over time.
Decrease back pain. A study in the Journal of Strength and Conditioning Research concluded that the use of a stability ball could improve posture and might benefit individuals who spend a lot of time sitting or who are prone to back pain.2
Strengthen the core. The muscles in the core are used for most daily activities such as reaching and lifting. A strong core is essential for athletes and can help improve sports performance as well as help protect against injury in everyday living.
An exercise ball can be used in a variety of ways. Here is a full body stability ball workout routine that can be performed with or without weight:
Stability Ball Pushups
Stability Ball Reverse Hyperextension
Note: these exercises can be done with or without light weights.
Rear Deltoid Raise
Side Deltoid Raise
Stability Ball V-Pass
Stability Ball Knee Tuck
Wall Squats with my Stability Ball
Lying Hamstring Curl
The stability ball is a great way to add variety to a workout and can be done at a gym or in the comfort of home.
]]>Don't repeatedly do the same workout. Repetition day-after-day not only feels boring, but also keeps you from using new muscles. The muscles that you are using will get used to what they are doing, leaving you with no improvements. It is important to realize that novel exercise is best for strengthening the whole body. Change resistance, speed or number of reps.
Another aspect of your workout that is easy to mix up is the scenery. Now that spring is here, you have an opportunity to get outside. Why use a treadmill when you can take in the scenery outdoors? Beyond just that, being outside gives you an opportunity to kill two birds with one stone. Being outside is a chance to bring the dog out or even run some errands, if possible.
Try bringing a friend along with you. A workout can be a great social opportunity, and conversation is a great distraction. Your workout partner may even help push you to work harder. Making plans to meet with a friend will also keep you committed to showing up. There's no backing out when you know a friend is waiting.
An important part of pushing past your workout boredom involves setting goals. You will probably need to change up your workouts to achieve those goals, and integrating cardio with strength training will propel you further. Start with small milestones and work upward. By setting goals, you are competing with yourself to do your best. Take in your victories and note your progress. Over time, you will see that you have made a huge transformation.
An obvious suggestion that often goes overlooked is to play some music. Mix up your playlist and push yourself to match the tempo. There are websites with playlists designed to match a specific tempo or heart rate. Maybe even turn your workout into a game. There are tons of apps designed specifically for this purpose that focus on running, lifting or other types of exercises.
Overall, there's a lot that can be done to help combat boredom during a workout. That said, your biggest obstacle and your fiercest competitor will be yourself. Keep the benefits of your workout in mind, and you will be pushed above and beyond.
]]>For many people, getting (and staying) in shape is harder than ever. Thanks to busy schedules and hectic lifestyles, many people don't have the time (or energy) to take care of their bodies as they should. When diets high in sugar and processed foods are added to the equation it's a recipe for disaster.
Living a healthy lifestyle may be difficult, but it's not impossible: skipping rope may be just what a person needs.
Burns calories fast. Minute for minute, skipping rope ranks near the top of the list for exercises that burn calories, making it an effective way to lose weight. It is estimated that a 200 pound person can burn up to 1000 calories in an hour, which is equivalent to 166 calories in 10 minutes, or running eight minute miles. 1
Convenience. Skipping rope can be done anywhere: at the office, in a hotel room, at home, etc. This allows even the busiest of people to get a quick workout wherever they are.
Full body workout. Skipping rope works the entire body: not only do the thighs, calves and hamstrings get a great workout, but the chest, shoulders, back and core reap benefits as well.
Increased coordination and concentration. Skipping rope takes timing and concentration, and both of these skills can be applied to other aspects of a person's life.
Increased bone density. A study in the American Journal of Health Promotion studied the effects of skipping rope on sixty premenopausal women ages 25 to 50 for four months against those who were sedentary. At the end of the study, bone mineral density increased for the rope skippers by an average of .5%, while women who did not jump lost an average of 1.3% bone density.2
A person can skip rope exclusively, or it can be done as part of a workout. Here are two sample jump rope workouts:
Rest 2-5 minutes. Repeat
Stand in front of a clock or timer
Repeat this alternating pattern for 15-20 minutes
Skipping rope is a great exercise for all fitness levels and can be done practically anywhere. If a person is pressed for time or is simply looking to spice up their current fitness routine, skipping rope may be the answer.
]]>There is much more to an exercise ball than first meets the eye. While sitting on an exercise ball, the body is constantly making small adjustments to remain balanced. Though these adjustments are usually unrecognizable, they are repeatedly working various muscle groups in the core and back. Using these muscles strengthens the core muscles and increases balance through improved posture.
A classic office chair is often considered a major source of back and neck pain. Most office equipment is built in a way that promotes poor posture, rather than good posture. This improper sitting can decrease productivity by reducing oxygen intake, and, in turn, energy. Slouching, or poor posture, has various short-term and long-term effects, so it should be ended sooner rather than later. Luckily, the option of using an exercise ball in place of a traditional office chair is now becoming commonplace.
Short-term, improved posture will help you to walk a little taller and sit comfortably for longer time periods, but those are not the only benefits. Improvements to your posture will take tension away from your entire body. Blood flow and breathing are quickly improved. Improvements in posture have also been shown to improve brain function and memory, along with mood increases and stress reduction. Beyond just that, improving your posture can eradicate back pain or put a stop to it before it even happens.
Sneak some exercise into the work-day. You can easily toss in some hip exercises by rolling backward or forward. You can also work your quads simply by sustaining a slow bounce. Beyond that, there are various exercises that you should probably hold off on until your lunch break, and these exercises will leave you feeling fresh for the second half of your day.
When beginning with an exercise ball in the office, you may want to use the ball for short periods of time until you become used to sitting on the ball. You will be surprised at how quickly your muscles grow tired at first, but your core and back muscles will soon adapt and strengthen with increased endurance. While on the ball, your thighs should maintain a position parallel to the floor, with upper arms remaining parallel to the spine. Keep in mind that your face should be pointed toward the middle of your computer screen rather than looking up or down to the screen.
Using an exercise ball in place of a desk chair has very clear benefits that will help you not only now, but years into the future. Your health, energy and posture can quickly be improved by making this small transition. It is time to make the smart choice to roll your desk chair out of the door and roll an exercise ball in.
]]>Beginning with the most obvious benefit, resistance bands are extremely cost-effective. Unlike free weights, which you need to purchase multiple sets of, resistance bands can be adjusted by changing the amount of slack on the band. You don't need to buy multiple sets of heavy weights.
Some people may not realize that resistance bands can be used for so much more than just arms or legs. A resistance band can be used on every major muscle group, and it works at any fitness level. Resistance bands also introduce variety into workouts by engaging these many muscle groups with multiple exercises.
It is important to realize that resistance bands work independent of gravity. In contrast to free weights, resistance bands work horizontally and diagonally, not just vertically. This aspect helps to target specific muscles and protect joints from damage.
Resistance bands are very light compared to heavy free weights. The lightweight and small size makes resistance bands very easy to travel with or store away. It also makes the bands safer than free weights, which may be dropped dangerously.
The resistance of the bands varies linearly. In other words, as one increases the range of the exercise, the elastic resistance increases. Free weights are always at the same weight, while resistance bands change resistance during exercise. As the muscles begin to adapt, a person can begin to push himself or herself to higher and higher resistances.
One can do so much more with one resistance band than could be imagined. The resistance band takes the role of many machines and can be added to body-weight exercises to increase benefits. Why fill a room with a multitude of free weights and a clutter of machines when one resistance band is an option?
Resistance bands are a clear answer to your workout equipment stresses. Light and low-cost resistance bands allow you to avoid the clutter of other equipment that simply is not as efficient as a resistance band. Resistance bands are perfect for whole-body workouts, and they can help you increase strength to your full potential. As an added bonus, a resistance band doesn't leave your hands smelling metallic and dirty the way that free weights do.
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Exercise ball workouts can be especially tricky since it creates an unstable surface, which forces you to use different muscles to maintain your balance. After becoming comfortable with the ball and workout movements it will help strengthen your core, upper body and lower body; and help you break through the monotonous workout regime and have some fun while you sweat it out in the gym or at home.
There are wide variety of names by which these balls are known for such as a Swiss ball, Yoga balls, Pilates ball, Stability ball, Balance ball, Physio ball just to name a few. Since it has become widely popular, you can easily find them in most sporting good stores.
Exercise balls are an excellent way to make your normal floor or standing exercises more challenging. It will also make your muscles work harder and become more fatigued. When working your core, these balls involve working your primary muscles such as the rectus abdominis the long sheets of muscles that lie just under the skin which are responsible for the six-pack look. They also target the transversus abdominis, an abdominal muscle essential to maintaining good posture.
Exercise ball workouts target your core and can improve your sense of balance and agility, which can play key role in enhancing your performance in activities such as running, tennis, dancing and yoga.
You can add an interesting twist on many traditional lower-body strength-training moves with the help of exercise balls. While you are doing squats, you can place yoga ball between your lower back and the wall and then squat as you would normally. You can also place top of your back foot on a stability ball during lunges. This will put great demand on your core, hamstrings, quadriceps and glutes.
You can use exercise ball workouts to get every muscles group in your upper body working extra hard. It can help you to turn your traditional push-ups into more challenging move like the stability push up which will take this bodyweight move to the next level.
The best way you can do this is by placing your hands in a push-up position or on your forearms in plank pose while placing the tops of your feet on the top of the ball. This will create more of an incline, which will force your muscles to work a bit harder to keep you stable.
]]>No pregnant mother will argue the fact that it is hard to sit when you are pregnant no matter how comfortable that couch is, sitting on your exercise ball will help keep your posture in check. Whenever you sit – sit on your exercise ball.
During pregnancy it is very important to have strong back muscles as well as abdominal. Using an exercise ball helps maintain stability as the belly grows – and helps keep abdominal muscles strong. Strong abdominal are important during the pushing phase of labor. After the fourth month of pregnancy, many women give up on doing ab work on the floor because it can put pressure on the vena cava, a large vein that carries blood back to the heart. The weight of the pressure from the uterus can also cause a drop in blood pressure and reduced blood flow to the brain and placenta resulting in dizziness and nausea. While balancing on the ball you can still work your abs without the discomfort of using the floor as your tool.Many believe that the recovery phase after pregnancy is much easier when you stay fit during your pregnancy. One of the easiest ways to use an exercise ball is to sit comfortably while you are working or relaxing. Using a exercise ball is a great way to improve your posture and balance, and to exercise your ab muscles. This helps your body support the weight of your pregnancy. You may find that your ball is easier to get on and off of as opposed to a hard chair or sofa. Also, sitting on a birthing ball will give you a mini-workout. As you rock or bounce on it gently, your tummy and back will be working hard to keep you upright. Setting up your ball is a very important step, while you are inflating your ball it should be firm to the touch, but not too hard – usually about 70% of the size is the proper amount of inflation. You want to make sure the ball is inflated enough that your hips are higher than your knees.
It is recommended to leave the ball for 24 hours after inflating before you begin to use it. The firmer the ball, the less stability it has, the harder the exercises will be for you. As you try to sit on your ball for the very first time, please take precaution and rest the ball against a sturdy chair or sofa, in case you need to steady yourself. Place your feet 20-25 inches apart feet firmly planted on the floor. Keep your spine straight, but lean forward slightly. This will help to strengthen your pelvic floor muscles, which is something that is very important in pregnancy to prepare your body for an easier labor.
Remember if you feel any discomfort or become out of breath, please stop immediately.
After you become comfortable with using your ball you can then begin these exercises.
Sitting upright on your ball you can begin to rock your hips gently from side to side. Rotate your hips in circles also doing sets of 10 clockwise and counterclockwise.
Sit erect on top of the ball with your hands on your thighs, feet flat on the floor about hip-width apart and a comfortable distance from the ball. Maintaining your balance, straighten your left leg and lift it up to hip level. At the same time, lift your arms out to the sides up to shoulder height. Return to starting position and perform with your right leg; do reps alternating legs. (Note: If extending your leg is difficult, keep your knee bent and just lift your foot off the floor).
Place the ball between your lower back and the wall. Lean back against the ball, and walk your feet out so they’re in front of your belly, hip-width apart. Place your hands on your thighs. Slowly bend your knees into a squat position, keeping your knees aligned with your ankles and squatting no lower than your hips. Pressing gently against the ball, feel it roll up your back. Straighten knees and hips back to a standing position. Repeat.
You can use the gym ball to cradle your baby, rocking them to sleep gently. Also babies with head control may enjoy being held and bounced. Older babies that can sit or stand with support may enjoy batting and playing with the gym ball on the floor.
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