Using an Exercise Ball

Using an Exercise Ball - Getting Fit to Ride

The exercise ball is the key to getting fit to ride. Fancy treadmills and gym equipment are good additions but you really need something you can build into your everyday life.

Here's a small selection of exercise ball routines that will help you increase your fitness level and improve your suppleness and joint strength.

Remember to take it slowly, not do too much and get qualified medical advice if you have any specific illnesses, disorders or disabiliites.

SEATED CIRCLES	CHEST PRESS	REVERSE TWIST	NORMAL SIT-UPS
15 Deep Circles in each direction	2 Sets of 12 - 15 lifts each side - with 20 seconds rest.	2 Sets of 10 - 15 turns each side with 20 seconds between sets.	3 Sets of 10 slow lifts. Hold for 3 - 5 seconds in upward phase.
HIP ROLLS	BRIDGING	NORMAL PLANK	NORMAL OBLIQUE
12 Slow rolls each side for 2 sets - 20 seconds rest between sets.	2 Sets of 12 - 15 lifts with 20 seconds rest between sets.	2 Sets of 45 seconds lift with 20 seconds rest between sets.	2 Sets of 15 slow lifts with 20 seconds rest between sets.
REVERSE BACK EXTENSION	SUPERMAN	SCISSOR LEG / REVERSE CURL	LIFT AND TWIST
15 Slow lifts aim for 3 - 5 seconds per exercise.	2 Sets of 12 - 15 lifts each hand, with 20 seconds rest between sets.	Perform 12 slow lifts each leg, holding in upward phase for 3 seconds.	Perform 10 - 15 slow lifts each side, holding in upward twist phase for 3 seconds.

Table 7.EX.3i Simple Exercise Ball Routines

Learning How To Get Fit To Ride ...