Exercise Ball

 
 

Exercise 1 :

Place feet on the ball , keep abdominals tight and ensure back is straight .
Bend at the elbows and lower yourself to a few inches from the floor.
press up and repeat.

 
 

Exercise 2 :

Place knees on the ball (legs straight) , keep abdominals tight and ensure back is straight.
Bend at the elbows and lower yourself to a few inches from the floor. Press up and repeat. .

 
 

Exercise 3 :

Place hands on the ball , keep abdominals tight and ensure back is straight .
Bend at the elbows and lower yourself to a few inches from the ball. Press up and repeat.

 

Exercise 4:

Place feet shoulder width apart and far enough forward to ensure knee + ankle alignment.
lower to thighs parallel to floor and push up thru heels. Ensure 90 degree angle at the knee.

 
 
 

Exercise 5:

Maintaining an upright position, place one foot on the ball . Bend the other knee and descend until the forward thigh is parallel to the floor. Push up and back to the starting position. Repeat with the other leg.

 
 

Exercise 6 :

Lay with ball supporting lower back , knees and heels in line. cross arms over chest .
pull abdominals firmly in and curl up and forward, exhaling as you lift. repeat.

 
 

Exercise 7 :

Place hands on ball, pull abdominals firmly in. roll ball forward ensuring back does not sag. Repeat.

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Exercise 8:

Find a balance point on the ball, pull abdominals in. reach and extend 1 arm and opposite leg ensuring head is in line. Change arm/leg and repeat.

 
 

Exercise 9 :

Find a balance point on the ball. Gently extend over the ball to feel stretch in abdominals and back. if any dizziness is felt, please avoid this stretch.

 
 

Exercise 10 :

Lie on your back with your knees bent at 90 degrees.Place heels on the ball with toes pointing inward .Place your hands behind your head with the elbows out to the sides and pull your ABs tightly inward.

Curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position

 

Exercise 11 :

Lie on the floor with knees bent and place ball on top of knees and arms on top of ball (arms straight).

Curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position.

 
 

Exercise 12 :

Sit on ball with legs bent at 90 degrees. pick left leg off the floor and place all body weight on the right leg and bounce up and down on the ball. Hold for 30 seconds and change legs.

 
     

Arms Exercise


Preacher Curl

Preacher Curl:

Starting Position
Lean over a preacher bench, position your body so that your chest is against the bench and your arms extend over it. Grasp a barbell with an underhand grip and keep the elbows relaxed. You may do this exercise sitting or standing.

Curl the bar up and towards your chin. Pause, squeeze your biceps and slowly release to the starting position.

 

Start

Bicep Curl - barbell:

Starting Position
Standing with your feet shoulder-width apart and the knees relaxed, grasp a barbell with an underhand shoulder-width apart grip. Stand upright and let the bar hang in front of your thighs.

Bending at the elbows curl the bar to shoulder level and pause. Slowly lower the bar to the starting position. Maintain the elbows stationary and to the sides of your body during the entire exercise.

 

Tricep Kickback

Tricep Kickback:

Starting Position
With a dumbbell in one hand stand next to a flat bench and position one knee on the bench, keep the other knee bent with the foot flat on the floor. Bend forward from the hips, and place the free hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. Bend the arm holding the dumbbell and raise the elbow past the torso.

Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards. Pause, and slowly return to the starting position. Repeat until the set if finished, then perform with the other arm.

 

 

Concentration Curl:

Starting Position
Sit on the edge of a bench and hold a dumbbell with one hand, let the arm hang straight down with the elbow resting on the inside of the knee. Lean your torso over your legs and place the other hand on the opposite knee.

Bending at the elbow, curl the dumbbell up to shoulder level and pause, squeeze your bicep and slowly lower to the starting position. Repeat until your set is finished, then switch arms and complete with the other arm.

 

Overhead Extension

Overhead Extension:

Starting Position
Hold a dumbbell in each hand and lie on a flat bench with the feet flat on the floor. Extend the arms up so that the dumbbells are directly above the shoulders and the palms are facing each other. Keep the abdominals tight and the lower back in a neutral position.

Bending the elbows, lower the dumbbells to the sides of your head. Keeping the elbows in place, extend your arms up to the starting position, pause and repeat.

 

Incline Bicep Curls

Incline Bicep Curls:

Starting Position
Sit on an incline bench and hold a dumbbell in each hand, let your arms hang at your sides and with palms facing each other. Keep the abdominals tight, the lower back in a neutral position and the feet flat on the floor.

Bend at the elbow and curl both dumbbells simultaneously up to shoulder level, rotating the hand inward during the curl (at the top the palm should be facing your shoulder). Pause, squeeze your biceps and slowly lower to the starting position.

 

Hammer Curls

Hammer Curls:

Starting Position
Hold a dumbbell in each hand and stand with your feet shoulder-width apart and the knees relaxed. Standing upright, let your arms hang to the sides of your body with the palms facing in.

Bending at the elbow curl both dumbbells simultaneously up to shoulder level, keep the palms facing each other during the entire exercise (the movement is similar to hammering a nail). Pause and lower to the starting position

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Tricep
Dips:

Starting Position
Standing with your back to a bench, position your heels 2-3 feet in front of you. Either on the floor or on another bench (harder). Grip the edge of the bench with an overhand wide grip (palms facing the bench) and push yourself up so that the arms are fully extended and perpendicular to the floor.

Bending the arms descend towards the floor until your upper arms are parallel to the floor. Push back up to the starting position.

 
 

Start

Tricep Pushdown :

Starting Position
Attach a short straight bar to a high cable pulley. Grip the bar with the palms facing down and about 10-12 inches apart. Stand upright facing the cable tower and with the elbows close to the sides of your body.

Push the bar down to the front of your thighs. Pause and raise to the starting position. Keep the elbows close and to the side of your body during the entire exercise.

 
 

Rope Pushdown:

Starting Position
Attach a rope to a high cable pulley. Grip the ropes with the palms facing each other. Stand upright facing the machine and keep the elbows close to your body.

Push the ropes down towards your hips, as you push down rotate the hands inward and towards the body so that the palms are facing behind you when in the down position. Pause and slowly raise to the starting position. Keep the elbows close and to the side of your body during the entire exercise.

 
 

Single Arm Pushdown:

Starting Position
Attach a horseshoe handle to a high cable pulley. With one hand grip the handle with the palms facing down and stand upright facing the machine and with the elbow close to your body. Position the other hand either on your waist or take a hold of the tower in front of you and maintain the shoulders squared.

Push the handle down and back to the side of your body. Pause and with a controlled movement raise to the starting position and repeat until the set is finished. Then switch hands and perform with the other side. Keep the elbow close and to the side of your body during the entire exercise.


Back Exercise


1 Arm Row

One Arm Row:

Starting Position
With a dumbbell in one hand stand next to a flat bench and position the knee on the bench. Bend forward from the hips, and place the free hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. The hand holding the dumbbell should hang straight down with the palm facing the bench.

Keeping the arm close to the side of your body, pull the dumbbell up to your side and pause. When pulling up point the elbow towards the ceiling. With a controlled movement lower back to the starting position and repeat until the set is finished. Switch arms and repeat.

 

Start

Prone alternate leg lifts:

lie face down with your legs straight and your arms extended out in front of you. breathe in and gently raise both 1 leg and the opposite arm 20cm off the floor
keep your other arm and leg, as well as your chest , on the floor for support. Hold for 10 seconds , lower to starting position and change arm/leg..

 

Start

Chin-Ups:

Starting Position
Step up to a pull up bar. With a narrow supination grip grasp the bar and hang from it. Cross the ankles and bend your knees.

Pull yourself up until your chin is at the same level as the bar. Pause and slowly lower yourself down to the starting position. Focus on allowing your back muscles to do most of the pulling rather than just pulling with the arms and shoulders

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Start

Back extension:

arms crossed on chest , keep your abs tight, squeeze your bottom as you raise the upper body . Only a small movement is required as you do not want to hyperextend your back.

 

Lat Pulldown:

Starting Position
Attach a long bar to the lat pulldown machine and adjust the thigh pads so that when sitting your knees are bent and the feet flat on the floor. Using a wide supination grip grasp the bar and sit down maintaining the upper body in an upright position, slightly leaning back from the hips.

Pull the bar to the top of your chest and pause. Slowly release the bar to the starting position by straightening your arms upward.

 

Seated Row:

Starting Position
Attach a double handed bar to a pulley row machine. Grasp the bar and sit in an upright position and with the legs fully extended and slightly bent at the knees.

Pull the bar to the upper abdominals and pause, squeezing your shoulder blades together. As you pull back keep your elbows close to your sides and point them behind you, and pull until they go right past your back. Straighten your arms back to the starting position.

 

Start

Shrugs:

Starting Position
Hold a dumbbell in each hand and let your arms hang at your sides with the palms facing in. Stand upright with your feet shoulder-width apart and the knees relaxed.

Pull the weight up by raising the shoulders towards the ears without bending the elbows. Pause and slowly lower back to the starting position.

 
 

Chest Workout


Bench Press

Bench Press:

Starting Position
Lie on a flat bench with feet on the floor for stability. Grip the barbell with your hands spaced slightly wider than shoulder-width apart. Lift the bar off the rack and position right above the sternum.

Lower the bar slowly in the direction of the sternum and until the elbows are slightly below the shoulders. Press the bar back up to the starting position

 

Dumbbell Press

Dumbbell Press:

Starting Position
Lie on a flat bench with feet on the floor and a dumbbell in each hand. With the palms facing forward, push the dumbbells so that they are directly above the shoulders.

Lower the dumbbells towards the sides of the chest (at the level of the shoulders) then press back up without locking the elbows.

 

Dumbbell Flys

Dumbbell Flys:

Starting Position
Holding a dumbbell in each hand, lie on a flat bench with feet on the floor for stability. Push the dumbbells upward, directly above the chest. Elbows should be slightlyt bent and the palms should face each other.

Lower the dumbbells to the sides of the chest, at the level of the shoulders. Pull the dumbbells back up to the starting position.

 

Start

Dips:

Starting Position
Using the parallel dip bars, hold yourself up with the arms fully extended. Bend your knees and cross your ankles behind you and slightly lean your torso forward.

Lower your body slowly until the upper arms are parallel to the floor. Push yourself back up

 

Start

Modified Pushups:

Starting Position
Lie on the floor face down, bend the knees and cross your ankles. Position the hands sligthly wider than shoulder width apart. Keeping the knees on the floor, straighten your arms pushing yourself upwards without locking the elbows.

Bending the elbows out to the sides, lower your body until your upper arms are parallel to the floor. Push back up.

 

Start

Pushups:

Position
Lie on the floor face down. Position the hands slightly wider than shoulder width apart. Straightening your arms push yourself upwards without locking the elbows.

Bending the elbows out to the sides, lower your body until your upper arms are parallel to the floor. Push back up

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Pec Dek:

Starting Position
Adjust the seat on a peck fly machine so that when sitting the handles are aligned with the middle chest and slightly below the shoulders. Sitting upright on the machine, grasp the handles with the arms extended out to the sides and the palms facing forward. Keep the lower back in a neutral position and the elbows slightly bent.

In a controlled and smooth movement pull the hands together in front of your chest. Keep the shoulders back and the chest isolated (military chest). Pause and slowly return to the starting position.

 

Chest Press:

in the seated position , adjust seat height so that the hands are at chest height.
Press out (dont lock elbows) and release back slowly.


Legs Exercise

 

Dumbbell Squats

Dumbbell Squats:

Starting Position
With a dumbbell in each hand, stand with your feet flat on the floor and about shoulder width apart (toes slightly turned out), keep the abdominals tight and the lower back in a neutral position.

Slowly descend until the upper legs are parallel to the floor -- using a back and down movement (as if you were sitting into a chair). Then push back up to the starting position without locking the knees. Maintain the body in an upright position and avoid leaning forward. Keep the knees from moving in front of your toes.

 

Start

Reverse Lunges:

Starting Position
With a dumbbell in each hand, stand with your feet flat on the floor and about shoulder width apart (toes pointing forward). Keep the abdominals tight and the lower back in a neutral position.

Maintaining an upright position, take a slow step backwards (landing toe-heel). Bend both knees and descend until the forward thigh is parallel to the floor. Push up and step back to the starting position. Repeat with the other leg

 

Start

Standing Calf Raise:

Starting Position
Step on a block or a step so that your heels hang over the edge and your weight is on the balls of your feet. Balance your weight on one leg and position the foot of the opposite leg on the back of your heel. Point the active foot forward and keep the knee slightly bent.

Raise your heels straight up so that it elevates your entire body. Pause and slowly lower to the starting position.

 

Start

Donkey Kick:

start on all fours, keep back flat.
breathe out and push leg straight out behind you, bring knee back to chest and repeat.
Change to other leg.

 

Start

Leg raises:

lie on your side supporting your upper body with your elbow.
slightly bend your bottom leg and keep your top leg straight.
slowly raise your top leg about 40cm and when lowering the leg do not touch legs.
change legs and repeat.

 

Squats:

stand with your feet flat on the floor and about shoulder width apart (toes slightly turned out), keep the abdominals tight and the lower back in a neutral position.
Slowly descend until the upper legs are parallel to the floor -- using a back and down movement (as if you were sitting into a chair). Then push back up to the starting position without locking the knees. Maintain the body in an upright position and avoid leaning forward. Keep the knees from moving in front of your toes.

 

Start

Step Ups:

Face side onto a chair or bench and place 1 leg up on bench. Step up straightening leg completely and then lower leg back to ground slowly
repeat required repetitions and change legs.

 

Leg Press:

Starting Position
Sitting back on a leg press machine. Position your feet on the platform with the toes pointing forward and shoulder-width apart. Tighten the abdominals, and maintain the lower back in a neutral position (don't arch or press your lower back against the backrest).

Push the plattform up to release the safety catches. Bend the knees, lowering the weight so that your legs make a 90 degree angle. Push the weight back up so that the legs are fully extended but without locking the knees.

 

Leg Extension:

Starting Position
Adjust the leg extension machine so that the center of the knee joint is aligned with the axis of rotation of the machine. Sit on the machine with the lower back against the backrest and the shins against the ankle pads. Bend both legs to a 90 degree angle.

Straigten the legs forward and up, without locking the knee at the top. Lower back to a 90 degree angle and repeat.

 

Leg Curl:

Starting Position
Adjust the machine so that when lying down the ankle pads are aligned with the ankle. Lie facedown and grip the handles. Position the head either to the side of the face or with the chin on the pad.

Keeping the upper body stable, curl the legs upward bringing the heels in the direction of the buttocks. Slowly straighten the legs back and down to the starting position, without locking the knees.

 

Start

Seated Calf Raise:

Starting Position
Sit upright on a seated calf machine with your knees under the knee pads and the balls of the feet on the platform. Let your heels hang off the edge of the platform and point your toes forward.

Keeping the knees under the knee pads, raise your heels straight up as high as possible. Pause and slowly lower to the starting position

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Walking Lunges:

Starting Position
With a dumbbell in each hand, stand with your feet flat on the floor and about shoulder width apart (toes pointing forward). Keep the abdominals tight and the lower back in a neutral position. Do this exercise in an open space so that you have enough room to take a few steps.

Maintaining an upright position, take a step forward (landing heel-toe). Bend both knees and descend until the forward thigh is parallel to the floor. Push up and step up to the starting position (without stepping back). Alternate legs and step forward again with the other leg. You may do this for a given number of steps or until you walk across the room


Stomach Exercise

 

Pelvic Tilt :

lie on back with knees bent ,press lower back into floor and breathe out as you lift pelvis off the floor
breathe in and slowly lower yourself back to start position.

 

Crunches knees bent:

Starting Position
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head with the elbows out to the sides and pull your ABs tightly inward.

Pulling with the upper ABs, curl up and forward, raising your shoulders blades off the floor. Pause at the top and lower your shoulders so that they slightly touch the ground and repeat.

 

Leg raises-floor:

Starting Position
Lie on your back with your legs extended and your arms to the sides of your body. Pull your ABs tightly inward and keeping your legs fully extended raise them a few inches off the floor. Keep the knees slightly bent and the lower back pressed against the floor.

Pulling with the lower ABs raise your legs until they are perpendicular to the floor. Pause at the top and slowly return to the starting position.

 

Toe touches :

Starting Position
Lie on your back with your legs and your arms extended straight up so that they are perpendicular to the floor. Tuck your chin towards your chest and pull your ABs tightly inward.

Pulling with your upper ABs raise your shoulders off the floor reaching with your hands towards your toes. Pause at the top and slowly lower your shoulders so that they slighty touch the ground and repeat.

Seated knee raises:

Starting Position
Sit on the end of a flat bench with the hands holding the sides of the bench. Raise your feet 2-3 inches off the floor with the legs extended(slight bend at knee) and lean your torso back so that your body is at a 45 degree angle from the floor. Maintain the lower back in a neutral position and pull the ABs tightly inward.

Using your ABs, simultaneously pull your knees towards your chest and your chest towards your knees. Pause, squeeze your ABs and slowly return both the legs and the torso to the starting position.

Bicycles:

Starting Position
Lie on the floor with your arms positioned along the sides of your body. Pull your ABs tightly inward and keeping your legs fully extended raise them off the floor. Keep the knees slightly bent and the lower back pressed against the floor.

As if you were pedaling a bicycle, bring one knee towards your chest while the other leg is extended and return to starting position while simultaneously pulling the other knee to your chest. This is a continuous movement.

Double Crunches :

Lie on your back with your knees bent at 90 degrees. Place your hands behind your head with the elbows out to the sides and pull your ABs tightly inward.

Simultaneously bring the knees towards the chest slightly raising your hips off the floor and curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position.

Roman Chair:

Starting Position
With the arms bent at 90 degrees and the elbows and forearms firmly pressed against the armpads, hang from a roman chair. Let your legs hang at the angle of the roman chair (different roman chairs will have different angles). Pull your ABs tightly inward.

Pulling with the lower ABs raise your knees towards your chest, slightly rolling your hips forward and up as your knees get closer to your chest. Pause and slowly extend the legs to the starting position. Keep your feet flexed (toes up) during the exercise.