Muscle Building And Fat Loss Program.
Build muscle and shed fat with tips from trainer and bodybuilder Shawn LeBrun.
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Fitness balls, also known as Swiss balls or stability balls, have been a boon to the fitness industry. They open up new opportunities for workouts and stretches, and have also become popular as chairs in an office situation. Simply by sitting on a fitness ball, an office worker can exercise and tone his or her back muscles, thus improving posture. But, if just sitting is not enough, office workers can go one step further and perform some simple exercises behind the desk that will enhance the effects of the ball. Here are five good exercises to try during a coffee break: - The hip twist.
While sitting at your desk in a normal position, straighten your spine and move your hips left and right while keeping your shoulders and arms fixed. Repeat for 10 cycles. - Butt lifts.
Lay on the ball, face-up, with your shoulders and neck supported by the ball, your knees at a right angle, and your feet firmly planted on the ground. Slowly lower your butt about halfway to the ground without rolling the ball, then bring it back up until your body is in a straight line. - Body twist.
Assume a pushup position on the floor, with your feet supported by the ball. Your ankles should be about two feet apart and "hugging" the ball. Make sure your back is straight, then slowly twist the ball to the left and right while keeping your shoulders level. - Wall squats.
Back up to a wall and hold the ball against it with your lower back. Move your feet forward about one foot, then slowly lower your body until your knees are bent at a right angle. Hold that position for about 20 seconds, then go back up again. For an added challenge, raise one foot off the ground while you are in the low position. - Knee bends.
Sit on the ball with your legs spread wide, knees bent a little wider than 90 degrees, and feet firmly planted on the floor. Place your fingertips on the edge of your desk for balance, and then roll the ball toward one foot while you straighten the other leg. Repeat in the other direction. Repeat for 10 cycles. Be careful not to roll off the ball, though. Always use a nearby desk or other solid object for support when you can, and try to clear the area of hazardous objects. For further information on using a fitness ball as a chair, and for more exercises, please visit this guide to sitting on a fitness ball. About the Author Tom Webster is a researcher and copywriter who writes for SitOnTheBall.com, a resource for office workers who want to relieve back pain.
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