Guest guest Posted January 7, 2006 Report Share Posted January 7, 2006 Exercise ball = instant weight bench! (that you can pick up and put in a cupboard . . ) Seriously, both my husband and I use an exercise ball instead of a bench for any sitting or lying DB exercises that don't require an incline bench. This requires some core strength and usually reduces the amount of weight you can use for a bit until you get used to it. Make sure it is sized for you and blown up enough - soft ones are more difficult to use for anything. For sitting exercises, like the DB Press for shoulders, just sit on the ball instead of a bench. For lying exercises (flyes, DB bench press), get your weights, sit down on the ball, then start walking your feet out (rolling the ball up your backbone) until you are lying flat with your shoulders and neck supported on the ball and a 90° in the knees. No sagging at the waist! (Unless required, ie. DB Pullovers) You'll feel the back and tummy working to keep you level - great for core while you're working with the weights. I feel for you with limited room - we live in an RV! For alternate ball workouts (of which there are many), check the web. They mostly focus on balance and core strength, not on weights and aerobics - that said, some folks need good core workouts (like most of us . .) > > > Ok, > > I just purchased an exercise ball. Any ideas how I can incorporate it into my BFL workouts. > > I do all my workouts at the gym. However, the only workout equipment I have at home is the exercise ball (I have very limited room in my home). > > Any suggestions would be really helpful. > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 7, 2006 Report Share Posted January 7, 2006 I do sit-ups on it and I'm fried after 20...ouchie. I also use the ball for stretching my lower back out and shoulders. Here's a link for some exercise ideas: http://www.getfit.com.au/html/excercises/ball.html dj > > > Ok, > > I just purchased an exercise ball. Any ideas how I can incorporate it into my BFL workouts. > > I do all my workouts at the gym. However, the only workout equipment I have at home is the exercise ball (I have very limited room in my home). > > Any suggestions would be really helpful. > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 8, 2006 Report Share Posted January 8, 2006 > Make sure it is sized for you and blown up enough - soft ones > are more difficult to use for anything. VERY important! Also some are NOT meant for the additional weight of using weights with them. Check your inflation guidelines and such that came with the ball - you could have a 'deflating' experience if you use too much weight on it! Also look for puncture resistant (especially if you have cats like I do! lol!) I have one that I have also used as my computer chair at home - it makes you sit up straighter to balance yourself (core strength)while making your posture much better. Wish they'd let me use one at work - they are ergomically challenged there! Here's a few links to look over: I like this one because it has short demo videos: http://tinyurl.com/458fl A bit more info here: http://www.lifestylesport.com/swiss_ball_exercises.htm And some exercise posters which detail various ball exercises: http://www.nefitco.com/exerciseballposters.html joni ------------------------------------------- *the only time success comes before work is in the dictionary* Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 8, 2006 Report Share Posted January 8, 2006 I think this is a great idea, Joni. I wonder if the Human Resources office is the place to take your information. Companies have got to appreciate the health benefits. They are tired of the high cost of disability from back issues and carpal tunnel...I would encourage all of us to speak out at our jobs and supermarkets to push for healthy changes. If we keep speaking up, eventually we'll be heard. The nursing moms and the wheelchair bound have had to push for their modifications at the work place. M. > I have one that I have also used as my computer chair at home - it > makes you sit up straighter to balance yourself (core strength)while > making your posture much better. Wish they'd let me use one at work > they are ergomically challenged there! > joni Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 18, 2007 Report Share Posted March 18, 2007 Hi all, We've talked about using an exercse ball several times. Here is a link to a core strengthening (slide show) routine from the Mayo Clinic. It will help a lot with low back pain- of course, you gotta be able to do them! Good luck! Give it a try- you might want to check with your doc or PT before you get going with this. http://www.mayoclinic.com/health/core-strength/SM00046 & slide=1 Also, consider how well-balanced your exercise program is. Here is a link to more info from the Mayo Clinic: http://www.mayoclinic.com/health/fitness-training/HQ01305 You can sign up for their Newsletter too- it's about a monthly thing and always very informative! (FREE!) Just go to www.mayoclinic.com Please, before you get too het-up about how difficult it is to exercise, consider this. Reeve, the paraplegic Superman, stresses exercise in his book. He exercised every day in and out of his wheel chair. It hurts, it's inconvenient, a very little of it exhausts us- but it is vital. Try we must, again, and again, and again... God bless you, Moderator, Chronic_Pain_Assistance Quote Link to comment Share on other sites More sharing options...
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