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5 Fitness Ball Exercises That Work! From An Orange County Personal Trainer

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Author: Steve Hochman

While there are many different approaches to fat burning, not all of them are equal. I know because I am an Orange County Personal Trainer. Some machines develop muscle strength while others give you a good cardio workout. The key to fat burning is to make the heart pump harder and burn as many calories as you can. This means that you must use every possible muscle in the body in order to get the job done. You can join aerobics, do jumping jacks, or any number of things but theres a new way that is not only good as a fat burner its also a whole lot of fun! Keeping the exercise fun, keeps you exercising. Try using the fitness ball, also known as the stability ball. There is a good reason for the second name. It will test your stability both physically and mentally if you let it. You can also target specific areas, just like aerobics, as you get the cardio workout.

Abdominal Roll

Of course the name gives away the target area, its the abs. This exercise gets you closer to a six-pack thats attractive on both men and women. Its a form of the crunch. Lie on your back and put the ball between your thighs, keep it in place with the knees. Touch the top of the ball with the fingertips and then roll your shoulders off the floor. Hold the position and slowly roll back down, one vertebra at a time.

Another similar exercise that is a great deal of fun but also difficult to do is a total crunch with the stability ball. Lay straight out with the ball between your hands above your head and your legs in a V. Lift the ball at the same time you lift your feet and head, and pass the ball to your feet. Then lower your head, arms and body. Lift the ball up with the feet at the same time you raise your head and arms and pass it back to the hands. Its a tough work out!

Seated Wall Roll

This one targets the glutes, the hamstrings and the quadriceps. You need a wall for this one and a clear area. Place the ball between your back and the wall as you lean against the wall. Keep your feet shoulder width apart and lined up with the hips. Begin a squat as you roll the ball down the wall. Once you hit the chair position raise slowly and roll the ball back up the wall.

Opposite Limb Extension

This ones another good one for buns of steel. It targets not just the glutes but also the lower back, the hamstrings and tests your balance. Lay on your stomach on the fitness ball and with your arms and legs extended and toes and fingertips touching the floor. Keep your body straight and your head in line with your body, face the floor. Begin by lifting your right arm and alternate leg, the left one, at the same time. Hold for a count of three on four put them back down and do the left arm, right leg combination in the same manner. Begin with 4 repetitions minimum, but if you can do more, do 8. Work your way up until you double that number.

Balanced Push Up (Hands on the Ball)

Heres where you notice how hard the fitness ball is, but its also what makes it so much fun! You focus on staying on the ball and forget about how tough the exercise is on your muscles. When you stabilize yourself on the ball, you use the abdominal muscles and the back muscles, whether you realize it or not. This is another six-pack exercise, which also works the shoulders and triceps.

Steve Hochman is an Orange County Personal Trainer, and Ceo of Orange County Personal Training Company. He uses the Unstoppable Fitness Formula to tone Orange County, Ca Residents.


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