TOTAL-BODY WORKOUT

Exercises for Power & Balance

You've undoubtedly seen Swiss balls at the health club, but guess what? They're not just for kids and women. A Swiss ball, when utilized for many exercises, forces you to maintain perfect balance. It also keeps your abdominals tight, even when they're not the focus of every maneuver.

In the following routine, the ball is used in a variety of ways. The program can be performed as a change of pace from your usual workout, or you can expand upon it and make the ball an essential piece of equipment.

 

 

 

THIGHS, HAMSTRINGS & GLUTES

Stand grasping the ball at chest height. Step forward with the right leg, placing the ball on the ground, then lunge to the right until the thigh is almost parallel to the ground. Pause, then return to starting position and perform the next repetition with the left leg. Complete 15 alternating repetitions with each leg.

ABDOMINALS & OBLIQUES

Lie with your back on the ball and arms crossed over the chest. Proceed to raise the head and shoulders off the ball. Pause, then lower to starting position and next rise and twist to the left. Pause, then lower to starting position and perform the next repetition twisting to the right. Complete 15 alternating repetitions to each side.

THIGHS, BACK & SHOULDERS

Stand with the ball in front of you and feet wide apart. Proceed to squat down and grasp the ball, then rise and raise it overhead. Pause, then return to starting position. Perform 15 repetitions.

SHOULDERS

Sit on the ball grasping dumbbells palms in at sides. Proceed to raise weights up to sides until upper arms are parallel to the ground. Pause, then return to starting position. Perform 15 repetitions.

TRICEPS

Grasp dumbbells at arms' length with the lower legs on the ball and your back on the ground. Proceed to curl the weights down to the sides of the head. Pause, then return to starting position. Perform 15 repetitions.

HIPS & OBLIQUES

Lie on your back grasping dumbbells on the ground, with the ball between the raised legs. Proceed to twist the lower body to the left, then to the right. Perform 15 alternating
repetitions to each side.

 

THIGHS & GLUTES

Stand grasping a dumbbell in the right hand, with the left foot on the ball a few feet to the side, and the left hand on hip. Proceed to squat down until the left leg is parallel to the ground. Pause, then return to starting position. Perform 15 repetitions, then switch hand and leg positions for another set.

 

THIGHS & GLUTES

Stand grasping the ball overhead with feet close together. Proceed to step forward with the left leg, lowering until the thigh is parallel to the ground. Pause, then return to starting position and perform the next repetition with the right leg. Complete 15 alternating repetitions with each leg.

 

OBLIQUES

Lie on your right side on the ball. Proceed to raise the head and right shoulder off the ball. Pause, then return to starting position. Perform 15 repetitions, then lie on your left side for another set.