다운로드 Ball Exercises Workouts - v1.0

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What’s the deal with those big bouncy balls taking up space around the gym? Stability balls — also called exercise balls, balance balls, Swiss balls, or fitness balls — are more than just fun to sit and bounce on; they’re a great way to improve strength, cardio endurance, and balance.
To get the most from a bouncy fitness routine, make sure to choose the correct size stability ball. Most balls come in three diameters based on the user’s height, though some come in four or five.

People between 5 feet and 5 feet, 5 inches tall should chose a 55-centimeter ball.
People between 5 feet, 6 inches and 5 feet, 11 inches should grab a 65-centimer ball.
Tall drinks of water between 6 feet and 6 feet, 3 inches should work with a 75-centimeter ball.
Recommended height ranges vary a bit among stability ball manufacturers, but here’s a good rule of thumb: Sit on the ball and check out your hips and knees. If they’re at right angles with the floor, you’re good to go.

Note: Some of the moves below use a larger- or smaller-than-normal ball. For most exercises, though, it’s best to have the correct-size equipment.

How to use this workout
Your reps and sets will depend on your fitness level. For most of these exercises, we recommend doing 3–5 sets of 10–20 reps.

After a few workouts, try bumping up the reps to really test that strength. Ready to go? These moves take the stability ball way beyond the basic crunch.

Core
1. V-sit with ball
V is for victory… in the killer abs department, that is. Lie faceup on the floor with ankles resting on top of the stability ball. With arms pointing toward feet, roll your torso up so your body forms a V with hips on the floor.

Hold for five counts (long enough for a serious case of the ab-shakes). Slowly roll back down to the floor. Repeat for 6–10 reps.

2. Ball jog
Get your heart pumping and release that inner child all at once. For this blood-pumping move, sit tall on the ball with abs engaged and feet firmly on the floor.

Lift knees up and down to bounce as high as possible on the ball. Try bouncing for 2–5 minutes to keep your heart rate up mid-workout (or try it as a fun warmup).

3. Handoff
Work those abs with this tough move. Lie faceup on the floor with arms and legs extended. Grab the ball overhead with both hands.

In one smooth motion, lift arms and legs, transferring the ball from hands to feet, in between your ankles to be exact.

At this point, only your hips and butt should be touching the floor. Lower your arms and legs to the floor with the ball between your ankles. Stay strong with correct form for 6–10 reps.

4. Knee tuck
Start in a push-up position with toes resting on the ball and straight arms, keeping hands on the floor under shoulders. Bring knees toward chest until knees are directly under hips. Extend knees back to push-up position and repeat for 10–15 kick-butt reps.

5. Hanging knee raise
Use this move to crunch those hard-to-find lower abs. Place the ball in front of a weight bench or another sturdy piece of furniture. Lie back on the ball, with shoulders and back touching the surface.

Grab the weight bench with your hands and keep legs pressed tightly together. Flex abs and bring knees toward chest, using arms for stability. Bring those abs out of hiding with 10–15 reps.

Tip: For a more advanced move, try holding a free weight.

6. Ski step
Wondering where the obliques come in? Try this Alpine-influenced move to work the sides of your abs. Sit tall on the stability ball with feet together. In one smooth motion, swing feet to the right and arms to the left.

Don’t be afraid to get into this move — the higher the enthusiasm, the better the workout. Bring arms and legs back to center and repeat for 12–15 reps, alternating sides.