Fitness Fact and Fiction

I'm a longtime aerobics instructor, personal trainer and gym rat dedicated to finding and sharing the difference between fitness fact and fiction


Wednesday, May 31, 2006

Full body routine -- Part II

This is the second in a two-part routine that works your entire body with a set of dumbbells and a stability ball.

In this post, we cover hamstring ball curls, glute lifts, arms and abs.

1. Hamstring ball curls

Lie on your back with your heels on the top of the stability ball. Straighten your legs so that you are supported only by your shoulders and heels. Bending your knees, and keeping your body in a nice straight line, pull those heels and roll the ball towards you as far as you can. Hold. Slowly roll back and repeat. 12-15 reps.

2. Arms (biceps and triceps)

Sit on the ball, holding your dumbbells. Do 10 reps of bicep curls, followed immediately by 10 reps of overhead tricep extensions. (See picture. Holding one or two dumbbells in both hands, lift arms overhead. The only joint movement will be in your elbows, as you lower and raise the weights. Keep those elbows nice and soft.) Repeat.

Repeat hamstring curls and arms.

3. Glute lift

Start in the hamstring ball position. Slowly lower and raise your glutes. (If this is too easy, lift one leg off the ball and lift and lower.) 12-15 reps.

4. Ab ball pass

Supine position, legs extended with stability ball between your calves, as far off the ground as needed to keep your back down. With arms overhead and navel pulled in, lift legs and arms together. Take the ball between your hands and return to the start. 10-12 reps.

Repeat glute lift and ball pass.

5. Lower back

Kneel in front of the ball and walk your body onto it until your legs are almost completely extended. With arms at your sides or in front in a dive position, slowly and carefully raise and lower your torso. Don't lift too high, keep those abs pulled in tight. If you can't balance, try the same position with your feet braced against the wall. 10-12 reps.

6. Oblique ball lift

Same starting position as the ab ball pass. This time, with your arms out to the sides for balance, and knees soft, slowly lower the ball to the left, then raise and lower to the right. Keep your hips and shoulders on the ground. 10-12 reps.

Repeat lower back and oblique lift.


Blogger Mark Stewart said...

You can do exercise with adjustable Dumbbells 10 lb equipment exercise easily can do from back side ..

6:32 AM  

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