Exercise Ball Workouts Videos

Exercise Ball Workouts

So have you been looking for exercise ball workouts? Well first you have to get mentally ready to start exercising with the big ball because it is mostly mind over matter. In these free exercise ball workouts I'll show you how to workout well by getting good repetitions, warming up and going all out to improve your physic.

First here is the correct way to warm up before starting on the exercise ball. One of the best exercises that I like to perform when warming up is:

1. High Knee Drill – First you must stand in one place with your feet apart. Then drive one knee upward to the chest and quick back on the ground. Lastly, alternate by driving the other knee up at a moderate jogging pace with little contact with the ground.
   
2. Burpees – Starting this drill you should stand in one position and jump as high as possible while landing on your feet with your hands on the ground. If you're new to this you might want to start this slowly with slower repetitions. Lastly, kick your feet back and then you should be in the push up position and jump up as quickly as possible.
   
3. Jumping Jacks – This one is a classic so I don't think I need to go into great detail. Just start with your legs side by side and your arms as well. Then in one motion spread your legs and jump with your arms out to the side.
   
4. Ankle Jumps – Start with your feet shoulders-width apart and bend your knees just a little. Next put your arms to the side up to a 90 degree angle. Hop on both feet constantly while only using you ankles to jump to move your body upwards. Extending your ankles to the maximum will insure that you are getting the most out of your exercise.

Note: It is smart to do these repetitions for at least 20 seconds per movement.

Next are a few full 100% exercise ball workouts. All require that you do three sets with repetitions of 10-12 for maximum quality.

1. Hip Bridge – Place the exercise ball on the floor and get positioned with your back lying on the floor. Next place your hands palms down on the floor. To start you must place your heels on top of the Flexaball while bending your knees just a little. Now raise your hips off the floor by pressing your heels into the ball. Lastly, return to the start position.
   
2. Oblique Curls – This is the one of the more classic exercise ball workouts. First sit in an upright position on the ball with your feet flat on the floor. Roll the ball underneath the body until the pilates ball is positioned on lower to the mid-back region. Make sure you are parallel to the floor. Next, place your hands behind your head with elbows back and out of sight. Now leading with your chin and chest move toward the ceiling and alternate to the right and left.

I hope these have helped you with starting your exercise workouts using pilates.