Julie Schoen and Little Pearl - Get in Shape with Exercise Ball Training: The 30 Best Exercise Ball Workouts for Sexy Abs and a Slim Body at Home
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Copyright 2013 Julie Schoen And Little Pearl Publishing
All Rights Reserved. Reproduction without permission is prohibited. No part of this report may be altered in any form whatsoever, electronic or mechanical -- including photocopying, recording, or by any informational storage or retrieval system without express written, dated, and signed permission from Julie Schoen, the author, and www.LittlePearlPublishing.com. This content cannot be sold under any circumstances -- you have only personal rights to this product. All images are copyrighted and are owned by the author and/or publisher. No images can be copied, altered, or reused without consent.
Disclaimer
This book contains general information and is for informational purposes only. You should use proper discretion, and consult with a health care practitioner, before following any of the exercises, techniques, or plans described in this book. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained in this book.
The 30 Best Exercise Ball Workouts For Sexy Abs And A Slim Body At Home
By Julie Schoen and Little Pearl
Want To Get In Shape Faster?
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Julie Schoen
Dont be fooled by its fun appearance, the exercise ball, or balance ball as it is sometimes known, can give you a killer workout. Unfortunately, most people who own an exercise ball spend more time sitting and rolling around on it rather than burning their core and sculpting their buns. And while I dont blame those people who view the giant ball as more of a toy than anything else (I admit to spending several hours over the years bouncing around on it in between sets), its just another reminder of how our culture has become one that avoids work when all possible and lives from excuse to excuse in a life that is a constant source of complaint.
In a way, the way most people look at exercise balls is how they look at the world. Rather than seeing the world full of potential, adventures, and a way to get exactly what they want out of life, they look at it as just another thing that is standing in their way a giant, bouncy ball blocking doorways and mocking them as it rolls just out of their reach.
Well ladies, its time to throw caution to the wind and mount and master our exercise balls once and for all!
Exercise balls, which made their first gym appearance in the 60s, are an incredible way to get in shape, especially if a long, lean body is what you are after. So before you put a Free To Good Home sign on your old ball that has most likely served as a clothes rack or dust collector for the last several years, consider the fact that super sexy actresses, including the ultra-buff Southland star Regina King and slender and sculpted Olivia Munn, use the exercise ball on a regular basis because of the incredible results they can create.
Regardless of the exercises you perform on the exercise ball, you can bet one thing your core will be working. The beauty of this piece of equipment is that it forces your stabilizer muscles to work, which means your getting twice the workout in the same amount of time. As busy as you are, isnt it important to make the most of whatever time you have dedicated to your health and appearance?
And while youre at it, start replacing your couch time and chair time with ball time! Using an exercise ball for a seat throughout the day (take it to work and give your co-workers one more reason for why youre awesome!) helps you burn more calories, keep your back happy, and strengthen the core without having to do anything but sit talk about killing three birds with one stone!
So embrace the giant ball and get moving. There are a million ways to use an exercise ball for getting a sexy body. And while youre welcome to explore that bouncy world on your own, in this book youll learn the 30 best workouts to get your blood pumping and your own creative juice flowing.
Is there anything you cant do?
Have fun ladies lets get in shape!
Ready to get a super lean, super sexy body? All you need is less than 60 minutes each week to start seeing results. Just 5 intense 10 minute workouts every week will help you get the body of your dreams faster than you ever imagined! So pump up your balls, pump up the jams, and get ready to roll, rock, twist, and balance your way to a better body!
In order to do the following workouts, you only need one thing: an exercise ball. Inexpensive and surprisingly sturdy, most stores that carry workout equipment will have exercise balls. When shopping, you will notice that they come in various sizes in order to adapt to different heights. Some brands will list height recommendations right on the box, but if they dont use this rule of thumb:
- 55 Cm Ball = 411 to 54
- 65 Cm Ball = 54 to 511
- 75 Cm Ball = 511 to 67
While using a ball appropriate to your height is helpful, it doesnt mean that it is impossible to do the exercises if your ball is slightly too big or too small. After all, it isnt how big it is but how you use it, right ladies?
You will also notice that some exercise balls come weighted. Although I have met a few people who swear this is the most brilliant solution to the runaway ball problem, I wouldnt recommend them. The point of exercise balls is to make balance difficult when using them; if they are weighted, balance is easier and you might as well be using a sofa or chair to get the same elevated surface. Also, weighted balls can be annoying when trying to perform other exercises that require you to hold the ball with your legs. The big ball is difficult enough, the added weight is more frustrating than it is challenging.
- 10 Minute Workout
Choose 6 of the following ball exercises. Do 10 reps of each move per set. Take a 30 to 60 second rest after finishing a set of all 6 exercises, then repeat with another set of each exercise in the same order.
- 20 Minute Workout
Do 5 minutes of cardio, running or jump roping to get your heart going. Choose 6 of the following ball exercises. Do 15 to 20 reps of each move per set. Try to rest as little as possible between each set. Do 2 sets of each move. Start a 3rd set if time allows and see how far you can get through all 6 exercises.
- 30 Minute Workout
Warm up with 5 minutes of cardio, running or jump roping. Choose 6 of the following ball exercises. Do 4 sets of 10 to 15 reps of each move. After finishing 1 set of each exercise, rest for 60 seconds before starting the next.
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