The leg-tucked medicine “med” ball crunch strengthens the abdominals and obliques. The med ball makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals – choose a lighter ball for muscular endurance or a heavier one for muscular strength. The leg-tucked position decreases the hip flexor involvement.
Leg-up band crunch position the legs perpendicular to the torso and strengthen the abdominals and obliques. The leg-up position challenges the transverse abdominus, the biggest stabilizer of the spine. The resistance band makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals – choose a lighter band for muscular endurance or a heavier one for muscular strength.
Leg-up crunch position the legs perpendicular to the torso and strengthen the abdominals and obliques. The leg-up position challenges the transverse abdominus, the biggest stabilizer of the spine. The leg-up position band makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Add this exercise to your ab workout to keep your muscles stimulated.
Leg-up medicine “med” ball crunch position the legs perpendicular to the torso and strengthen the abdominals and obliques. The leg-up position challenges the transverse abdominus, the biggest stabilizer of the spine. The med ball makes flexion of the spine more difficult, therefore increasing the difficulty of the exercise. Depending on your goals – choose a lighter ball for muscular endurance or a heavier one for muscular strength.
Lengthening is a stretch to relax your body. Body lengthening is a great exercise following loading of the spine. For example, perform the lengthening exercise after a squat or deadlift workout.
The line drill develops speed, agility and quickness. During play, athletes are frequently required to start, stop, and change direction and speed. The line drill is a great conditioning exercise and can be used as part of your dynamic warm up. The line drill also increases body control and awareness.
The Long Jump Burpee complex develops explosive power in the legs while providing a challenging anaerobic workout. You may perform this exercise for a set distance or duration. This is a great exercise to perform outdoors, in group classes or with a friend.
The low-bolster crunch strengthens the abdominals and obliques. The bolster helps relax the hip flexors which assist the abs in flexing the trunk. Use of the bolster also recruits stabilizers to help overcome the balance demands of the exercise.
The Medicine Ball Slam — Three Position exercise is an excellent full-body conditioning movement. The “med” ball slam is challenging enough to be its own workout. If you’re in need of burning some calories quickly, try this exercise for 3 sets of 10 reps. Keep the rest period short and the intensity up.
The dumbbell supine fly performed on the ball is an advanced exercise requiring a strong core. By weighting the body on one side it forces you to work harder to stabilize the movement. The surface of the ball provides for more range of motion and therefore recruits more muscle to perform the action. If one side of you chest is stronger than the other this exercise can help even out development. Bodybuilders like to use this exercise as a “finishing” movement on their chest day.
The reversion extension on the swiss ball is a great exercise to strengthen the muscles of the back and glutes. By using the swiss ball you activate more muscles than if you perform the exercise on the floor or on a bench. The reverse extension on the ball is ideal for anyone looking to improve their back and glute strength. Hold the contraction for a second or two to get the most out of this exercise.
The reverse hip extension on the ball develops strength in the low back, glutes and hamstrings. This exercise is a challenging and fun way to develop low back strength. Focus on activating your glutes as you raise your legs. Keep your feet close together and stabilize your upper body with your hands planted firmly on the floor. Perform this exercise for a stronger core.
The ball thoracic extension is a stability ball exercise that strengthens the upper back and core. The surface of the ball allows for greater range of motion than if performed on the floor. The stability ball is a great tool for developing your strength, endurance, balance, and coordination. Perform the ball thoracic exercise at home or in the gym.
The tripod drape performed on a swiss ball stretches the back muscles. The upper, middle and lower-back muscles are effectively stretched with this exercise. The surface of the stability ball allows the muscles surrounding the shoulder blades to relax. Hold the stretch for 30 seconds or as long as it feels good. Alternate this exercise with rolling your back on the foam core to work out knots and give self massage.
The trunk extension on the Swiss ball develops low back and glute strength. Performing this exercise with you feet against a wall will add support and make it easier to perform. Once you’ve mastered this exercise with your feet against a wall try it in an open space. By keeping you feet together you will recruit more of the core. As you extend your back you will feel the ball shift underneath you and this movement will require more muscles to stabilize your body.
The narrow stance barbell parallel squat is a good exercise to develop all of the major muscle groups of your legs. Only going to parallel lets you use a little more weight than squatting all the way down. Using more weight helps develop the ligaments and tendons as well as core strength. For added challenge try doing these from the bottom up.
The narrow stance dumbbell squat only requires a set of dumbbells. Therefore it is a good exercise for people working out at home. For variety you can hold the dumbbells different places; by your sides, on your shoulders or overhead. The narrow stance dumbbell squat is a good way to progress once you have mastered the bodyweight squat.
The Pike Press is a great way to strengthen the shoulders and arms. The pike press builds strength and lays the foundation for exercises such as, hand stands and hand stand push ups. Perform the pike press for more reps burn calories and build strength.
