Legs Swiss Ball Web Workout
To help you reach your
weight loss goals we've put together a Swiss-Ball-Web workout
which can be done anywhere at anytime.
This Legs, Arms and Abdominals Swiss Ball Web Workout includes exercises for your legs, arms and abdominals.
Beginners should perform each exercise for 1 to 2 sets of 10 - 12 repetitions before moving on to the next exercise in the sequence. As you get stronger, try performing 3 sets of 12 - 15 repetitions of each exercise.
We recommend that you consult your doctor before beginning any new exercise program.
Muscles Worked: Quadriceps (Thighs).
Technique: Stand over a ball which is resting against a wall, feet hip width apart. With a resistance cord in each hand resting at shoulder height, tighten your tummy muscles and then squat down until your but touches the ball. Pause for a second or two and then stand up again as you breath out.
Tip: Keep your back straight at all times.
Muscles Worked: Biceps.
Technique: Lie on the floor with your ball resting against a wall, your feet resting on the ball and keeping it still, with a cord in each hand resting by your sides. Breath out and curl your hands up towards your shoulders. Breath in and lower your hands to the start position.
Tip: Keep your elbows down throughout.
Muscles Worked: Triceps.
Technique: Rest your upper back and head on the ball, back straight and tummy tight, with your arms bent over your head holding a resistance cord in each hand. Breath out and extend your hands up and away. Breath in and return your hands to the start position.
Tip: Keep your tummy tight and back straight throughout this exercise.
Muscles Worked: Triceps.
Technique: Place the opposite knee to the arm you want to exercise on top of the ball. Hold a tense cord in your right hand with your right arm at 90° by you side. Breath out and push your hand back and up until it is almost straight behind you. Breath in and return to the start position.
Tip: Do a complete set on the right, then left.
Muscles Worked: Abdominals.
Technique: Rest your upper back on the ball with a cord in each hand held behind your head. Using your feet to remain stable and keeping your hands in the same position, breath out and raise your chest up and towards your hips using only your abdominal muscles. Breath in and return to the start position.
Tip: Keep your head and neck straight.
We suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Pilates, Yoga or Fitness Centre.
And remember to consult your doctor before beginning any new exercise program.