exercises for exercise ball
Home Exercises
This page provides individuals a source for exercise ideas they can do at home with minimal equipment. We update this page daily so you'll never run out of exercise ideas. Our staff of Nationally Certified Dallas Personal Trainers has designed all exercises contained herein. For more information on Dallas Personal Training please visit our home page, fill out the yellow form, or just give us a call at 877-922-9992 and we'll be more then happy to assist you. Have a great day.
- Home Exercise Tip: Multi-Plane Sports Cord Harness Squats
Multiplane Sports Cord Harness Squats: This is an excellent exercise to improve balance and functional strength in multiple planes and angles. It is also great for the weekend warrior and everyday activities. To perform this exercise correctly:
1. Begin by putting the sports cord around the torso. It is highly recommended that someone hold the other end of the sports cord at the bottom.
2. The first movement will be facing the person holding the cord. Place the hands behind the head and squat: see Prisoner Squats for correct form.
3. Repeat for a number of repetitions.
4. For the second movement, face the opposite direction of the person holding the sports cord. The person holding the cord might have to hold the cord straight out to the side. Place the hands behind the head and squat. Repeat for a number of repetitions.
5. For the third movement, face sideways: with the person holding the cord to the side of you. Place hands behind the head and squat. Repeat for a number of repetitions and switch directions.This home exercise tip brought to you by the Personal Trainers in Dallas from Fitness Trainers To Go.
- Easy Home Exercise Tip: Sports Cord Lateral Raise with Front Raise
Sports Cord Lateral Raise with Front Raise: This is a great shoulder exercise that works on the front and medial deltoid of the shoulders. To perform this exercise correctly:
1. Start in a standing position with the middle of the cord under one or both feet.
2. Keeping arms straight, but not locked, raise the left arm out to the side and the right arm directly in front. Make sure that the wrists stay in line with the arm and the elbows do not lock. Also make sure that you don’t shrug the shoulders while performing the movement.
3. Hold that position for 2 seconds and slowly lower to starting position.
4. Next, raise the right arm out the side and the left arm directly in front of the body. Hold for 2 seconds.
5. Continue alternating arms as above. Repeat for 20 to 24 repetitions.
This exercise brought to you by the Dallas personal trainers from Fitness Trainers To Go.
- Home Exercise Tips: Sports Cord Harness Side Shuffle
Sports Cord Harness Side Shuffle is an excellent exercise to train the body in a lateral direction. This movement is not only good for sports and conditioning, but for everyday uses, such as getting in and out of the car. To perform this exercise correctly:
1. Begin by putting the sports cord around the torso. It is highly recommended that someone hold the other end of the sports cord.
2. Allow a bit of room for the side-to-side motion. The person holding the other end of the cord will be standing to the side.
3. Start taking steps to the side until you cannot step out any further. SLOWLY return to the starting point by taking steps to the side.
4. Repeat for a number of repetitions or a timed period and then switch to the other side by facing the opposite direction.This home exercise tip brought to you by the Dallas Personal Trainers from Fitness Trainers To Go.
- Home Exercise Tips: Sports Cord Harness Marching in Place
Sports Cord Harness Marching in Place: This exercise is the next progression to the Forward & Backward Walking. This exercise is excellent for improving speed and acceleration, especially if the person is involved in a particular sport. This is also a great conditioning exercise. To perform this exercise correctly:
1. Begin by putting the sports cord around the torsoIt is highly recommended that someone hold the other end of the sports cord.
2. When marching, allow a bit of room for forward and backward motion. Start marching forward, getting the knees up high, until you cannot push any further.
3. By marching slower, the demands for balance increases; marching faster increases the amplitude and resistance intensity.
4. Continue marching for a number of repetitions or for a timed period.This home exercise tip brought to you by the Dallas Personal Trainers from Fitness Trainers To Go.
- Home Exercise Tips: Sports Cord Harness Forward & Backward Walking
Sports Cord Harness Forward & Backward Walking: Walking is the most functional movement performed everyday. This is a great exercise to improve on someones acceleration and deceleration. To perform this exercise correctly:
1. Begin by putting the sports cord around the torso. It is highly recommended that someone hold the other end of the sports cord.
2. Start walking forward until you cannot push any further. Allow a bit of room for the forward and backward motion.
3. Return to starting position by SLOWLY walking backwards and repeat for a number of repetitions or time.This home exercise tip brought to you by the Dallas Personal Trainers from Fitness Trainers To Go.
- Easy Home Exercise Tip: Scissor Boat Kicks
Scissor Boat Kicks: This is a great core exercise to strengthen the core muscles, while at the same time keeping the heart rate up. To perform this exercise correctly:
1. Start out sitting on the floor with legs out in front, back straight. Place our arms out straight in a T position.
2. Lift both legs off the floor, while keeping the back straight, pushing the chest up to the ceiling, and arms still in T position.
3. Start kicking legs in a scissor motion, continuously, keeping the back straight and arms straight out to the side.
4. Perform for a timed period or for 30 to 50 repetitions.
This exercise brought to you by the Dallas personal trainers Fitness Trainers To Go.
- Easy Home Exercise Tip: Foam Roller Spinal Alignment (Relaxation Exercise)
Foam Roller Spinal Alignment (Relaxation Exercise): This relaxation exercise is performed with a piece of equipment called the foam roller. Using the foam roller is a great way to warm up or cool down the muscles. It uses myofascial release to help massage tight muscles. Essentially, it is like giving yourself a massage. The spinal alignment is a great way to relax the entire back. To perform this exercise correctly:
1. Lay on the foam roller, with it parallel to your spine. The foam roller should be exactly underneath the spine. The head and hips are supported by the foam roller.
2. Lay with knees bent and feet on the floor, and arms are out to a T with palms up to stretch the chest.
3. Lay there anywhere from 2-5 minutes. Then slowly roll off the foam roller onto the floor, keeping the knees bent, feet on the floor, and arms in a T. You will feel your back slowly sink down into place.This exercise brought to you by the Dallas personal trainers from Dallas personal trainers Fitness Trainers To Go.
- Home Exercise Tips: Sports cord standing alternating shoulder press
Sports cord standing alternating shoulder press: This exercise is great to tone the shoulders and arms. It is a great way to strengthen the upper body and any overhead lifting. To perform this exercise correctly:
1. In an upright position, start with feet shoulder width apart, with the cord underneath the feet (make sure the cord is under the middle of the foot)
2. Elbows are bent at 90 degrees, with the back of the arm parallel to the floor
3. Begin the movement by pressing the right arm up to the ceiling, straightening out, but not locking the elbow. The left arm should still be in the 90-degree position.
4. Hold for a second and then lower elbow to starting position. Repeat movement with the left arm pressing up towards the ceiling, keeping the right arm in the 90-degree position. Make sure the back is not arched during movement, and stomach stays tight throughout the range of motion.
5. Also make sure you do not shrug the shoulders when you press. Shoulders stay down throughout the entire exercise.
This exercise brought to you by the Dallas personal trainer team from Fitness Trainers To