When you think of strength-training equipment, you probably think of barbells, dumbbells, and kettlebells. But you can also develop serious strength with the help of some friendly medicine balls and Swiss balls. Using these workout tools during your sweat session can tone all the areas of your body in a new and fun way. So what are you waiting for? Check out eight muscle-making moves that are all about balls.
Assume a pushup position with your arms completely straight. Rest your shins on a Swiss ball. Your body should form a straight line from your head to your ankles (A). Without changing your lower back posture, roll the Swiss ball toward your chest by pulling it forward with your feet (B). Pause, then return the ball to the starting position by rolling it backward.
Grab a medicine ball and hold it above your head. Your arms should be slightly bent and you feet shoulder-width apart (A). Forcefully slam the ball toward the outside of your right foot as hard as you can (B). Pick the ball up and repeat, this time slamming toward the outside of your left foot.
Sit on the floor with your knees bent and your feet flat. Hold a medicine ball with your arms straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor (A). Brace your core and rotate to the right as far as you can (B). Pause, then reverse your movement and twist all the way back to the left as far as you can (C).
Squeeze a ball between your knees, and lie on your back with your legs bent so your thighs are perpendicular and your calves are parallel to the floor. Hold your hands behind your head with your elbows out to the sides. Contract your abs and raise your upper back, shoulders, and head off the floor about 30 degrees (A). Slowly move your knees in a circular motion counterclockwise five times (B). Pause, then slowly move your knees five times in a clockwise motion.
Lie faceup on the floor, and place your lower legs and heels on a Swiss ball (A). Push your hips up so that your body forms a straight line from your shoulders to your knees (B). Pull your heels toward your body and roll the ball as close as possible to your butt (C). Pause, then reverse the motion and roll the ball back until your body is in a straight line. Lower your hips to the floor.
Hold a medicine ball in both hands. Place the top of your right foot on top of a stability ball and your left foot flat on the ground (A). Bend your left knee, and lower your hips toward the floor, bending forward and touching the medicine ball on the floor in front of you (B). Press back to the starting position. That's one rep. Complete the desired number of reps, then repeat the exercise with the other leg.
Place your hands on a Swiss ball, and assume a pushup position with your arms completely straight. Your body should form a straight line from you shoulders to your ankles (A). Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can (B). Return to the starting position and repeat with your left leg (C). Continue alternating.
Stand with your feet shoulder-width apart and lean forward, knees slightly bent, to place both hands on a medicine ball on the floor (A). Slowly walk your feet away from your hands, moving about an inch or two with each step, until your body is in a straight line from head to heels (B). Hold for one second, then walk your feet back to the starting position.
Exercise how-tos adapted from Women's Health Big Book of 15-Minute Workouts and Women's Health Big Book of Abs. For even more moves, get Women's Health Big Book of 15-Minute Workouts and Women's Health Big Book of Abs today!
Original article and pictures take www.womenshealthmag.com site
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