Functional training with the BODYMATE Fitness ball

Description

You have decided to exercise with the BODYMATE fitness ball. Congratulations! Training with this ball is extremely versatile and beneficial for the entire body. The exercises with the BODYMATE fitness ball focus on four core areas: 1. Mobility 2. Endurance 3. Strength 4. Coordination Your back, stomach, legs, chest, arms, shoulders and buttocks are all challenged by the different exercises in this book. This strengthens all muscles and takes your fitness to the next level. Why you should exercise with the Fitness ball What do I have to consider when exercising with the BODYMATE fitness ball? How long should a training unit last? A. Leg exercises A1. Squats with ball against the wall A2. Free squat A3. Simple lunge A4. Lunge with ball A5. Side lunge with the ball A6. Jumping squat A7. Jumping lunge A8. Leg extension with ball A9. Leg lift with ball B. Exercises for your torso/core B1. Crunches with ball B2. Hip lift with ball B3. Hip lift with one leg B4. Jackknife with ball B5. Leg lifts with ball B6. Jackknife with ball pass B7. Offset crunch B8. Push-up crunches B9. Push-up-Jack knife B10. Push- up crunches with one leg B11. Push-up-Jackknife with one leg B12. Side support – Legs on the ball – Holding position B13. Side support – Arms on the ball – Holding position B14. Side support – Legs on the ball – Rotation B15. Side supporting holding – Arms on the ball - Rotation B16. Back extension - simple B17. Back extension - advanced B18. Back extension lying on the ball B19. Lateral leg lift B20. Plank - holding B21. Plank - dynamic B22. Plank – one leg C. Upper body exercises C1. Push-up with legs on ball C2. Arm lifts with ball C3. Shoulder press C4. Push-up – With hands on the ball C5. Triceps press with ball D. Combination exercises/Whole-body training D1. Squats & Arm lift D2. Lunge & Arm lift D3. Lunge & Rotation D4. Push-up & Crunch D5. Plank with knee pulled in D6. Push-up with one leg crunch D7. Crunch & Jackknife D8. Jackknife with one leg crunch