Dumbbell Presses on a Therapeutic Ball Strengthens Your Chest and Core

If you want to minimize the time you spend working out, try exercises that target two or more body parts.  One of my favorite exercises that strengthens and develops both your chest and your core is a dumbbell press bridging on a therapeutic ball.  Watch as I demonstrate in the video below.



You can find more of my favorite exercises at www.personaltrainerinraleighnc.com

Try These Two Exercises to Strengthen Your Core and Prevent Lower Back Pain

Strengthening the muscles of your core (lower back and abdominal) is an excellent way to proactively decrease the probability of developing lower back pain.  Below are two of my favorite exercises for improving my core strength.

Rollups

Rollups shape and develop the back of your legs and calves, and is also very good for improving core strength.  Lay flat on your back, extend your legs and place a therapeutic ball under your heels.  This is your starting position.  Lift your hips off the floor, and pull the ball toward your butt.  Now, press through you heels and lift your hips as far as possible.  Then, slowly return to the starting position.  Breathing pattern for this exercise is to exhale while rolling the ball towards you and to inhale while returning to the starting position.  I recommend starting with 2 sets of 10 repetitions

Seated Ball Twist

  

 

The seated ball twist is a very good exercise for abdominal development and strength.  Sit on the floor with a slight bend in your legs.  Hold a therapeutic ball with your arms fully extended in front of you.  Lean back slightly, pick your chest up high and pull in your naval.  Now, turn your shoulders to one side, and touch the ball to the floor.  Then turn to the other side, and do the same.  A complete revolution counts as one repetition.  Be sure you arms stay extended throughout this exercise.  Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body.  I recommend starting with 2 sets of 10 repetitions each way.

You can see my complete line of downloadable strength training programs from beginners to advance by clicking on this link: Forever Fit and Firm

Two Exercises For Strong Sexy Abs

Seated Ball Twist - Start

Seated Ball Twist - Finish

Here are two exercises that compliment each other to give you a strong sexy mid-section.  The seated ball twist develops the upper portion of your abdominal muscle, and also your obliques.  The vertical knee raise develops the lower portion of you abdominal muscle and also strengthens your lower back.  When you combine these two movements in one workout you really develop and strengthen your whole core.


The seated ball twist is a very good exercise for abdominal development and strength. Sit on the floor with a slight bend in your legs. Hold a therapeutic ball in front of you with your arms fully extended. Lean back slightly, pick your chest up high and pull your naval in. Now turn your shoulders to one side and touch the ball to the floor and then turn to the other side and do the same. A complete revolution counts as one repetition. Be sure you arms stay extended throughout this exercise. Breathing pattern is to exhale as you touch the ball to the floor and inhale as you bring the ball across your body.

Vertical Knee Raise - Start

Vertical Knee Raise - Finish

Vertical knee raises strengthens and develops your abdominal and lower back muscles. Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly press against the back rest. This is your start position. Exhale and slowly brings your legs towards your chest while slightly bending your knees. Lift your legs to a little higher than parallel to the floor and slowly return to your start position.

Do as many repetitions of the seated ball twist as you can and then immediately do as many of vertical knee raises as possible.  Repeat this cycle 3 times for a serious burn in your mid-section.

Exercise Of The Week; Vertical Knee Raise

Vertical knee raises strengthens and develops your abdominal and lower back muscles. Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly press against the back rest. This is your start position. Exhale while slowly bringing your legs towards your chest and keeping a slight bend your knees. Lift your legs to a little higher than parallel to the floor and inhale while slowly returning to your start position.

This exercise is more of an advanced movement, so make sure you've been doing your other core exercises regularly before attempting to do this. Then when you are ready, I suggest you start by performing 3 sets of 15 repetitions.