Exercise/gym ball

Jess... · 10-01-2007, 07:01 AM

Hi everyone!

I recently bought an exercise ball (or fit ball, or gym ball as they are also known) - you know, one of the really big ones that you can sit on. Anyway, I was just wondering if anyone knew from experience (or just in general) which would be the best exercises to do (and how to do them) to tone up arms, thighs and tummy.

And one of my friends wants to know how to get rid of love handles, on the ball, or just in general, doesn't matter - he just wants them gone haha.

If anyone could help us out, that would be great!

RayKay · 10-01-2007, 07:18 AM

If you look around online there are a few sites that can give you exercise ball specific training. It is probably better to be shown by either a trainer or someone whom does know what they are doing some exercises to really know what muscles to be engaging and proper form. Believe it or not, people can hurt themselves on exercise balls!

I use mine for my core routine - doing crunches/side crunches, bridges, planks, knee to chest, pushups and so on on the ball. I also use mine when doing my lighter weight routine - using it instead of a bench as it engages the core more at the same time and has you using stabilizers more.

You can't "spot reduce" - ie just get rid of love handles. One, you need to burn more fat - so you need to get cardio in - running, cycling, swimming, etcetera. Two, you need to eat a healthy diet - burn more calories than you consume but keep a healthy, nutritious diet. Limit salts, sugar, processed foods, saturated fats, excess alchohol, "white" carbs. None of these need to be "forbidden" but they should be in moderation and only a very, very small percentage of your diet. Does not matter how much you work your abs, as it won't reduce those love handles without an overall healthy diet/lifestyle. He should still get the weight training in as it tones you up and boosts metabolism, and will have some muscle to show after he reduces fat, but he needs the cardio still.

bubblyblonde11 · 10-01-2007, 07:25 AM

Sit on the ball - that helps your abs just by doing that, feet flat on the floor.

Next slide your body forward so your bum is on the front edge of the ball - again good in itself.

Thirdly now you can do little crunches with your arms just resting behind your head.

[Only registered and activated users can see links. ]

[Only registered and activated users can see links. ]

[Only registered and activated users can see links. ]

[Only registered and activated users can see links. ]

Hope those help a little, I had them in my favs as I have a gym/stability ball too.

Jess... · 10-01-2007, 07:43 AM

Wow thanks guys for the quick replies! I will check out those sites bubbly - they look great - hopefully I will learn a thing or two!

Raykay - thanks for that information, I will pass it onto my friend. He's a bit frustrated with the love handles, and just wants them gone - pronto. (If only it were that easy!) That was very helpful, and I'm sure he will find it also.

amtjrtcet · 10-01-2007, 10:40 AM

I love the exercise ball. It really allows you to focus on your core. I also use it for squats by holding the ball straight out in front and squatting.

All the above links are good.

Jess... · 10-02-2007, 07:45 AM

I did a half hour workout tonight - that I mostly made up as I went along, but I also used this link Bubby gave me: [Only registered and activated users can see links. ] and those exercises are NOT as easy as they look!! haha had anyone seen me trying to do them, they would have laughed themselves silly!

I mean, I know, it's a ball, it rolls, but I had no idea how much!! Raykay is definately right in saying people can get hurt on exercise balls!! Was fun though!

RayKay · 10-02-2007, 08:00 AM

Quote:

Originally Posted by Jess...

I did a half hour workout tonight - that I mostly made up as I went along, but I also used this link Bubby gave me: [Only registered and activated users can see links. ] and those exercises are NOT as easy as they look!! haha had anyone seen me trying to do them, they would have laughed themselves silly!

I mean, I know, it's a ball, it rolls, but I had no idea how much!! Raykay is definately right in saying people can get hurt on exercise balls!! Was fun though!

Yup; take baby steps as your core strengthens and your balance improves. For example, you don't want to start off by standing on the ball - start with sitting, then kneeling (with a wall/doorframe or chair nearby to grab onto!) then progress to standing for example (these are good for core/stabilizers and balance). And if you don't progress to standing, no worries; that takes a lot more balance and strength than many would have (I cannot even stand without being in a doorframe on it..though there is this guy at my gym whom can stand on ONE LEG on it - yikes!).

You can adjust the air in them too to adjust how bouncy/roll-ey they are.

Jess... · 10-03-2007, 03:55 AM

Quote:

Originally Posted by RayKay

Yup; take baby steps as your core strengthens and your balance improves. For example, you don't want to start off by standing on the ball - start with sitting, then kneeling (with a wall/doorframe or chair nearby to grab onto!) then progress to standing for example (these are good for core/stabilizers and balance). And if you don't progress to standing, no worries; that takes a lot more balance and strength than many would have (I cannot even stand without being in a doorframe on it..though there is this guy at my gym whom can stand on ONE LEG on it - yikes!).

You can adjust the air in them too to adjust how bouncy/roll-ey they are.

Oh my gosh, people stand on it?!?! I'm not game to even think about it!! haha.

I needed the wall/doorframe last night, doing leg exercises on it!!

He stands on it on one leg? Wow!

RayKay · 10-03-2007, 07:43 AM

Yup, he is a pretty small/lean guy - but very strong; he does a lot of work on his core too.

I can kneel on it; but I have not even tried standing and don't intend too!

Jess... · 10-03-2007, 07:56 AM

I think I'll master standing up, balancing with one leg leaning on the ball, before I even think about attempting to kneel on it! Sounds like a fun challenge though!!

I never knew you could even try standing on it until I read your post - I thought it would pop! But there you go! Learn something new every day! lol

10-01-2007, 07:01 AM	#1
Jess... Offline Gold Member Join Date: Mar 2007 Location: I come from the land down under! Gender: Female Posts: 1,157	Exercise/gym ball Hi everyone! I recently bought an exercise ball (or fit ball, or gym ball as they are also known) - you know, one of the really big ones that you can sit on. Anyway, I was just wondering if anyone knew from experience (or just in general) which would be the best exercises to do (and how to do them) to tone up arms, thighs and tummy. And one of my friends wants to know how to get rid of love handles, on the ball, or just in general, doesn't matter - he just wants them gone haha. If anyone could help us out, that would be great! __________________ Sometimes it's the risk of getting hurt that's beautiful... Last edited by Jess...; 10-01-2007 at 07:38 AM.

10-01-2007, 07:18 AM	#2
RayKay Offline Platinum Member Join Date: May 2004 Location: Middle of Canada Gender: Female Age: 30 Posts: 13,270	If you look around online there are a few sites that can give you exercise ball specific training. It is probably better to be shown by either a trainer or someone whom does know what they are doing some exercises to really know what muscles to be engaging and proper form. Believe it or not, people can hurt themselves on exercise balls! I use mine for my core routine - doing crunches/side crunches, bridges, planks, knee to chest, pushups and so on on the ball. I also use mine when doing my lighter weight routine - using it instead of a bench as it engages the core more at the same time and has you using stabilizers more. You can't "spot reduce" - ie just get rid of love handles. One, you need to burn more fat - so you need to get cardio in - running, cycling, swimming, etcetera. Two, you need to eat a healthy diet - burn more calories than you consume but keep a healthy, nutritious diet. Limit salts, sugar, processed foods, saturated fats, excess alchohol, "white" carbs. None of these need to be "forbidden" but they should be in moderation and only a very, very small percentage of your diet. Does not matter how much you work your abs, as it won't reduce those love handles without an overall healthy diet/lifestyle. He should still get the weight training in as it tones you up and boosts metabolism, and will have some muscle to show after he reduces fat, but he needs the cardio still. __________________ [FONT=Comic Sans MS][COLOR=darkolivegreen][B]<--- [COLOR=sienna]Carbun the Super-Bunny[/COLOR][/B][/COLOR][/FONT] [B][FONT=Comic Sans MS][COLOR=#556b2f][/COLOR][/FONT][/B] [FONT=Comic Sans MS][COLOR=darkolivegreen][B]At the end of the day, how you imprinted on someones life and heart is the only true mark any of us leave on this earth and is what we are most proud of... [/B][/COLOR][/FONT][I][SIZE=1]- My Biggest Hero and Mentor: My Mum.[/SIZE][/I] [FONT=Comic Sans MS][COLOR=orange][B]Il faut d'abord durer [/B][/COLOR][/FONT][I][SIZE=1]- Ernest Hemingway[/SIZE][/I] Last edited by RayKay; 10-01-2007 at 07:22 AM.

10-01-2007, 07:25 AM	#3
bubblyblonde11 Offline Gold Member Join Date: Jul 2007 Location: London. UK Gender: Female Age: 36 Posts: 1,761	Sit on the ball - that helps your abs just by doing that, feet flat on the floor. Next slide your body forward so your bum is on the front edge of the ball - again good in itself. Thirdly now you can do little crunches with your arms just resting behind your head. [Only registered and activated users can see links. ] [Only registered and activated users can see links. ] [Only registered and activated users can see links. ] [Only registered and activated users can see links. ] Hope those help a little, I had them in my favs as I have a gym/stability ball too. __________________ Once you start laughing you start healing. Being single DOES NOT equate to 1) being alone 2) leading boring life 3) being unhappy Sometimes the best way to throw a punch is to take a step back - Million Dollar Baby It doesn't seem like it at the time, but everything happens for a reason.

10-01-2007, 07:43 AM	#4
Jess... Offline Gold Member Join Date: Mar 2007 Location: I come from the land down under! Gender: Female Posts: 1,157	Wow thanks guys for the quick replies! I will check out those sites bubbly - they look great - hopefully I will learn a thing or two! Raykay - thanks for that information, I will pass it onto my friend. He's a bit frustrated with the love handles, and just wants them gone - pronto. (If only it were that easy!) That was very helpful, and I'm sure he will find it also. __________________ Sometimes it's the risk of getting hurt that's beautiful...

10-01-2007, 10:40 AM	#5
amtjrtcet Offline Platinum Member Join Date: Mar 2006 Gender: None Specified Posts: 2,876	I love the exercise ball. It really allows you to focus on your core. I also use it for squats by holding the ball straight out in front and squatting. All the above links are good. __________________ Whah, whah, whah, whah, whah...... Does this knife in my back make my ass look big? ~ Dancers are the athletes of God. ~

10-02-2007, 07:45 AM	#6
Jess... Offline Gold Member Join Date: Mar 2007 Location: I come from the land down under! Gender: Female Posts: 1,157	I did a half hour workout tonight - that I mostly made up as I went along, but I also used this link Bubby gave me: [Only registered and activated users can see links. ] and those exercises are NOT as easy as they look!! haha had anyone seen me trying to do them, they would have laughed themselves silly! I mean, I know, it's a ball, it rolls, but I had no idea how much!! Raykay is definately right in saying people can get hurt on exercise balls!! Was fun though! __________________ Sometimes it's the risk of getting hurt that's beautiful...

10-03-2007, 07:43 AM	#9
RayKay Offline Platinum Member Join Date: May 2004 Location: Middle of Canada Gender: Female Age: 30 Posts: 13,270	Yup, he is a pretty small/lean guy - but very strong; he does a lot of work on his core too. I can kneel on it; but I have not even tried standing and don't intend too! __________________ [FONT=Comic Sans MS][COLOR=darkolivegreen][B]<--- [COLOR=sienna]Carbun the Super-Bunny[/COLOR][/B][/COLOR][/FONT] [B][FONT=Comic Sans MS][COLOR=#556b2f][/COLOR][/FONT][/B] [FONT=Comic Sans MS][COLOR=darkolivegreen][B]At the end of the day, how you imprinted on someones life and heart is the only true mark any of us leave on this earth and is what we are most proud of... [/B][/COLOR][/FONT][I][SIZE=1]- My Biggest Hero and Mentor: My Mum.[/SIZE][/I] [FONT=Comic Sans MS][COLOR=orange][B]Il faut d'abord durer [/B][/COLOR][/FONT][I][SIZE=1]- Ernest Hemingway[/SIZE][/I]

10-03-2007, 07:56 AM	#10
Jess... Offline Gold Member Join Date: Mar 2007 Location: I come from the land down under! Gender: Female Posts: 1,157	I think I'll master standing up, balancing with one leg leaning on the ball, before I even think about attempting to kneel on it! Sounds like a fun challenge though!! I never knew you could even try standing on it until I read your post - I thought it would pop! But there you go! Learn something new every day! lol __________________ Sometimes it's the risk of getting hurt that's beautiful... Last edited by Jess...; 10-03-2007 at 07:58 AM.