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Exercise ball exercises are varied in numbers and their degree of intensity Sebastian Aho Womens Jersey , yet they are are used for thousands of exercise plans around the world each and every day. The pilates ball allows anyone to exercise a gym ball workout in the comfort of their own home, without having to venture out to the gym or pay for a professional personal trainer.

For home based fitness workouts, the gym ball can be used in a number of super effective exercises, and the following are just some of the most well-known and effective you can implement within your exercise schedule.

Abdominal Crunch

The first Justin Williams Womens Jersey , and probably most common of all exercise ball exercises is the abdominal crunch. Like normal crunches, you're performing the crunching motion for the benefit of your stomach muscles, but with the gym ball supporting your upper back and torso. This creates an extra elevation on the crunch to help pinpoint the core muscles and build strength and definition in no time, and is safe to be performed by individuals of all ages and fitness levels. It also has the added bonus of reducing back strain Jordan Staal Womens Jersey , which often prevents people from completing regular crunches.

The plank

Another of the more prevalent exercise ball exercises you're likely to see should you head out to your local gym is the plank, which is designed to improve strength and tone core muscles. Keeping the back and legs straight, position your arms such that your forearms rest against the ball and support your weight. Make sure your arms are at 45 degrees, and you are maintaining a straight back throughout. Hold this position for thirty seconds to feel the effects.

Exercise ball exercises are not just reduced to building core strength - they can also be used as part of warm-up and cool-down sessions Noah Hanifin Womens Jersey , and so can be incorporate for the full workout. Whether you choose to work out solely on the ball or encompass other activities, the fitness ball is the ideal companion for your fitness regime.

Knee Bridge

The knee bridge is designed to tone your buttocks and help stretch out those crucial hamstrings. Lying with you back flat on the floor and your knees bent over the exercise ball (so that they run parallel to the ground), push your hips and buttocks upwards and hold the position, before returning back to your original position. The more accentuated the movement Jeff Skinner Womens Jersey , and the more pronounced the hold period, the more effective you'll find the knee bridge.

Elevated Push-up

The elevated push-up uses the fitness ball as a mere leg rest, elevating the legs above the height of the shoulders. Adopting a traditional push-up stance, use the fitness ball to elevate your legs to create more resistance for the move. This makes each push-up you complete more difficult Justin Faulk Womens Jersey , and as such is for the more advanced, who already have sufficient upper body strength to easily complete regular push-ups.

Wall Squat

The wall squat adopts the regular squat motion, except does so rolling the fitness ball up and down a wall. The ball is placed between you and the wall, resting on your upper backshoulder area. Pressing against the ball so as to keep it secure Teuvo Teravainen Jersey , perform the squat. The slower the squat is performed, the more difficult it will become, and the more impact it will have on the quads, buttocks and hamstrings.
Author's Resource Box

Did you know that even professional fitness trainers use the fitness ball in their training plans? See for yourself how a famous fitness trainer uses fitness ball exercises in his proven training plan. This is the easiest and most effective way to use your fitness ball.

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