March 24, 2016

Core Ball Exercises for Getting Stronger

FullSizeRender.jpgWe know you’re ready to work hard and challenge your body!! Get ready for these intense exercises.  We recommend 3 sets of each (3-4 times a week).  We will give you an amount of reps we think will challenge you, however if you can do more reps DO MORE!! If you want to get STRONGER you must go to fatigue. Why do 10 reps, if you can do 12??

Core Ball Push ups: (3 sets 10-20 reps)


Place Ball under knees/upper thighs.  Legs should be together and straight.  Abs tight.  Make sure you’re able to balance with arms straight on the ball.  Make sure hands are shoulder distance apart, lower upper body as close to elbow level and back up to starting position 10-20 reps.  If you can only do 1-5 reps, celebrate that 1 or 5 push-ups knowing you’ll continue getting stronger!!

TRICEP DIPS ON CHAIR OR COUCH(Steady furniture): (3 sets of 10-15 reps)

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Place hands on chair or couch.  Fingertips should face forward! Make sure hands are shoulder distance apart.  Place feet together on ball.  Lower body until shoulders are as close to elbow level as possible.  DON’T WORRY if you can only bend elbows an inch, do that 10 -12 times or as many as you can do.  Focus on the positive not on being perfect.  If you stick to it, you will see how fast your body gets stronger and are able to get lower in your tricep dips.

Core Ball Shoulder Taps: (3 sets of 20 reps: Alternate RIGHT hand tap/LEFT hand tap. Each tap equals a rep)

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Place shins on ball.  Legs should be together and straight.  Hands shoulder distance apart. Raise right hand to left shoulder, then back to floor.  Once right hand is on floor, raise left hand to right shoulder and back to floor.  Repeat alternating until fatigue.