Programs
Try the three programs outlined here (work to a point of
comfortable discomfort).
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happening with your body (where your feet are placed,
where your torso is relative to the ball) to maintain balance
and prevent falling.
Also, unlike metal weights, wear and tear can damage
the stability ball and surgical tubing, so inspect these
items on a routine basis to make sure there won't be a
breakdown during one of your exercises.
Program 1
1.
2.
3.
4.
Any variation of push-ups
Any variation of pull-ups
Sit-ups (or a quality set of any abdominal exercise)
Five minutes of your choice of cardio.
Complete exercises 1 through 4 anywhere from two to
six times (if you're feeling chipper). Don't be fooled by
the simplicity; if you push yourself, it will be effective.
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Program 2
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2
5. Stability ball abdominal curls x 20-30 repetitions.
Exhale as you rise, inhale as you return to the start
position. Move slowly.
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1. Your choice of home cardio for 10 minutes.
2. Seated reverse flies with tubing x 15 repetitions.
Maintain good posture with slow movements.
5
3. Stability ball dumbbell bench press x 15 repetitions.
Performing this exercise on the stability ball requires
engaging muscles of the hips, low back and abdominals to
maintain balance.
5
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3
4. Lunges x 15 for each leg. As shown in the photo, maintain posture and do not let your knee extend past your big
toe. Having a platform of 30 to 45 degrees is helpful in
preventing knee injury.
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6. Stability ball back extensions. Exhale as you rise,
inhale as you return to the start position. Move slowly.
6
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4
Complete exercises 1 through 6 three times, and you
will get 30 minutes of cardio and a well-rounded
strength training session.
www.arborage.com
Arbor Age / November/December 2013
19
