Posts Tagged ‘stability ball’

h1

Beautiful Beach Body – Week 5

May 4, 2011

The LAST in our 5 week guide for a beautiful beach body focus is on the CHEST! So, here it is….

Top 5 tips for a firmer chest.

Working your chest will make the whole area feel much firmer, your shoulders and triceps will also get a workout when you work your chest, allowing you to burn even more calories.

What you will need

Dumbells

Body Ball

Fitness Mat

How many

Start off with 2 sets of 10 to 15 reps using a light weight, once you are able to do this comfortably move to 2 to 3 sets of 20 reps.

Exercise 1 (Works –Stomach, chest, back and arms)

Lie with your back on the Body Ball and your knees at right angles, holding a weight in each hand, extend your arms up to the ceiling with your palms facing away from you. This is your start position. Lower your arms above your head while keeping them straight. Return to the start position and repeat.

Exercise 2 (Works – Chest and Armpits)

Lie on a body ball with your head and shoulders supported and your knees at right angles. Holding a weight in each hand, extend your arms up to the ceiling with your palms facing each other (This is the start position). Keep a slight bend in your elbows, open your arms until the weights are in line with your shoulders. Return to your start position and repeat (It is important to keep your tummy and bottom tight and to keep a straight back throughout)

Exercise 3 (Works – Chest, arms and core stability)

Lie with your chest on a body ball, place your hands next to your chest on the ball, keeping your fingers spread open.  Straighten your arms and lift your body off the ball, lower with control.

Exercise 4 (Works – Chest and arms)

Lie on your back with your knees bent, holding a weight in each hand. Bring the weights up to shoulder height, with your palms facing away from you. Extend your arms up to the ceiling, lower the weights until your elbows touch the floor. Extend your arms back up to the start position and repeat.

Exercise 5 (Works –Chest and Arms)

Place a body ball firmly against a wall and lean back against it, hold a weight in each hand with your palms facing inwards. Extend your arms up until the weights meet in the middle, but don’t lock your elbows. This is the start position. Open your arms sideways ubntil the weights are level with your shoulders. Return to the start position

h1

Beautiful Beach Body – Week 4

April 19, 2011

Abs –The miracle tummy toner

Say good bye to your muffin top and make 2011 the summer for your washboard stomach. Follow our fab Ab workout below for four weeks, eat sensibly then enjoy your newly-cinched waist in time for summer.

What You Will Need

Body Ball

Fitness Mat

Medicine Ball

How Many

Ensure you carry out the exercises in order as they are below. Repeat three times, resting for 30 seconds in between each circuit.

Exercise 1 (This will help elongate your torso and flatten your tummy) –  Reps 12

Lie on your back on the floor with your arms and legs stretched out so your body’s in a line. In one movement, lift your torso and legs up as if you were trying to reach your toes, Keep your legs straight throughout. Hold and then lower your body back slowly to the starting position. When carrying out the exercise keep your head in line with your body in order to protect your neck and keep your legs as straight as possible.

Exercise 2 (This move will tighten up the full length of your core, while targeting the muscles at the sides of your torso)  – Reps 15

Lie on your floor with your arms bent and fingers touching the sides of your head. Lift your shoulders using your abdominal muscles and twist your body so your left elbow meets your right knee. Switch sides, bringing your right elbow towards your left knee.

Exercise 3 (This move helps stabilise your spine while working your entire core) –  Reps 20 (10 each side)

Start in a press up position, forming a straight line from shoulders to ankles. Bring your right knee towards your right elbow, pause and then straighten the right knee so you’re back in the start position. Repeat and bring your right knee to your left arm and continue alternating.

Exercise 4 (This exercise targets your upper abdominals and oblique’s) – Reps 15               

Sit on a body ball and hold a medicine ball straight above your head with both hands. Walk your feet out and roll the ball beneath you until your torso is supported on the ball as a slight incline keeping your arms by your ears , contract your abdominals and curl your head, neck and shoulders blades, pause and then slowly lower to the starting position.

Exercise 5 (This stretch will relax your sciatic nerves and release tension in your back and abdominals)

Get down on the floor on your hands and knees, push your back up towards the ceiling and continue arching until you feel a gentle stretch in your back and hold for 15 seconds, then slowly lower your tummy towards the floor, raising your gaze as far as it will go.

Hold this stretch for 15 seconds and repeat three times.

h1

Beautiful Beach Body – Week2

March 29, 2011

Legs 11

If you’re looking for those perfect pins to display in shorts this summer, then look no further than SuperFitDirect’s leg exercises below. If you train your legs with these exercises 2-3 times per week and work to improve the amount of sets and reps you can do as well as the weight, your legs will shape and tone up in time for summer. To burn of fat from legs you need to also incorporate the exercises with some cardiovascular exercises such as running, cycling or an exercise class.

Equipment

A light free weight

Body ball

Yoga Mat

Chair

Inner Thigh Squeeze – (Inner Thighs)  2 sets of 20 reps

Place both hands and knees on your body ball, keep your feet on the floor for balance. Most of your bodyweight should be resting on the ball. Squeeze your knees together into the ball, hold this squeeze position for a second before relaxing but knees in contact with the ball. Repeat for remaining reps.

Side Lunge to Touch -(Inner and outer thighs)  10 reps alternating legs.

Stand with both feet together and your hands by your side. Take a large step to your right, when you place your right foot down, bend your knee and push your bum back as you lower your foot to the ground Once your right thigh is almost parallel to the floor, bend forward and touch your right shin with both hands then, push back up to your starting position and repeat on your left leg.

Perfect pins -(Thighs)   1 minute

Lie on your side and support your head with one hand. Lift your top leg and place you foot onto a chair. Very slowly, lift the lower leg to touch the underside of the chair, hold for a few seconds, lower several inches, then lift straight back. Continue for 30 seconds then switch legs and repeat.

Thigh and Calf squat – (Hips,thigh,calves and bottom) -2 sets of 20 reps

Stand with your feet slightly wider than shoulder width apart, toes pointing out at 45 degrees. Put your hands on your hips. Bend your knees to 45 degrees and lift your heels off the floor, while squeezing your bottom tight. Slowly lower your heels back and straighten your legs.

Calf raise with dumbbells – (Calves and ankles) 2 sets of 20 reps

Stand with your feet hip -width apart with a dumbbell in each hand. Raise yourself into your tiptoes, keeping your weight evenly distributed between your big toe and little toe on each foot. Slowly lower your heels back to the ground.

Side leg lift- (outer thighs)

Lie on your side in a straight line with your leg on top of the other. Lift your top leg up towards the ceiling and then lower it with control. Pull your tummy into your spine and squeeze your bottom throughout the exercise. Repeat on the other side.

h1

Sale on all Yoga & Pilates equipment!

March 28, 2011

Come & visit http://www.superfitdirect.com/yoga_pilates.html to get 10% off all Yoga & Pilates equipment!

h1

Thinner Thighs Are a Workout Regimen Away!

February 24, 2011

 

Do you hate your thighs? If you are looking for leaner and toned inner thighs for the summer then look no further, you still have plenty of time left to make a difference. Gym classes that work the thighs include aerobics, circuit training and cardio combat these classes focus on elements such as squats and lunges and are great for toning. If you are not a member of the gym then running and power walking are great for burning fat and toning thighs. Combine any of these aerobic workouts with the following exercises that can be done at home to get your desired slimmer thigh results.

Outer Thigh Leg Lift -Outer thighs

2 sets of 20 repetitions

Lie on your side in a straight line with your legs on top of each other.

Lift your top leg up towards the ceiling

Lower your leg with control

Pull your belly button into your spine and squeeze your bottom throughout the movement.

Repeat on the other side

Dumbbell Leg Curl –Rear Thighs

2 sets of 20 repetitions using a light weight

Lie down on your stomach, fold your arms and rest your forehead on your arms

Hold a weight between your feet so that the top end of the weight rests on the soles of your shoe

Squeeze your feet together and curl your leg up towards your bottom

Slowly lower – control the weight at all times

The Thigh Squeeze -Inner Thighs

2 sets of 20 repetitions- Stability ball required

Place both hands and your knees on a stability ball ( keep your feet on the floor for balance)

The majority of your body weight should be resting on the ball

Squeeze your knees together into the ball and hold the squeeze for a second

Relax however keep your knees in contact with the ball.

Remember to carry out each exercise slowly, speeding up will cause you to use momentum rather than strength.