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    15-Minute Full-Body Exercise-Ball Workout: Move 1: Triceps Dip

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    canigetaccess
    This 15-minute full-body exercise routine uses an exercise ball and includes 6 moves that work the entire body: 1) Triceps dips, 2) Lower-ab crunches, 3) Planks, 4) Crunches, 5) Shoulder curls and presses, and 6) Side squats. The routine is designed to be done 3 times through, 3 times per week to tone muscles and improve strength and stability throughout the body.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    15-Minute Full-Body Exercise-Ball Workout: Move 1: Triceps Dip

    Uploaded by

    canigetaccess
    23 views4 pages
    This 15-minute full-body exercise routine uses an exercise ball and includes 6 moves that work the entire body: 1) Triceps dips, 2) Lower-ab crunches, 3) Planks, 4) Crunches, 5) Shoulder curls and presses, and 6) Side squats. The routine is designed to be done 3 times through, 3 times per week to tone muscles and improve strength and stability throughout the body.

    Original Description:

    exercise for 15 minutes

    Original Title

    15 Minute Exercise

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    © © All Rights Reserved

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    This 15-minute full-body exercise routine uses an exercise ball and includes 6 moves that work the entire body: 1) Triceps dips, 2) Lower-ab crunches, 3) Planks, 4) Crunches, 5) Shoulder curls and presses, and 6) Side squats. The routine is designed to be done 3 times through, 3 times per week to tone muscles and improve strength and stability throughout the body.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    23 views4 pages

    15-Minute Full-Body Exercise-Ball Workout: Move 1: Triceps Dip

    Uploaded by

    canigetaccess
    This 15-minute full-body exercise routine uses an exercise ball and includes 6 moves that work the entire body: 1) Triceps dips, 2) Lower-ab crunches, 3) Planks, 4) Crunches, 5) Shoulder curls and presses, and 6) Side squats. The routine is designed to be done 3 times through, 3 times per week to tone muscles and improve strength and stability throughout the body.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    15-Minute Full-Body Exercise-Ball Workout

    By Sharon Tanenbaum

    Tone up and slim down with these six easy moves.

    The Routine

    Go ahead—have an (inflatable) ball. When it comes to fitness equipment, there’s


    little that works your whole body better. To stay on the ball—literally—you’re
    forced to engage all your muscles, which builds strength and improves stability.
    This head-to-toe toning routine was designed by Ashley Conrad, a personal
    trainer and the owner of Clutch BodyShop, in Los Angeles. Do it three times
    through, three times a week.

    15-Minute Full-Body Exercise-Ball Workout

    Move 1: Triceps Dip


    Sit on a workout bench (or a stable chair) with
    your hands placed on the edge, fingers
    pointing forward.

    Rest your calves and ankles on top of a firm


    ball. Straighten your arms to lift your hips off
    the bench. Bend your arms to lower your
    body, then straighten them to the starting
    position. Repeat 15 times.
    Move 2: Lower-Ab Crunch
    Lie on the floor with arms beside you
    and calves on the ball.

    (A) Lift your backside up without


    arching your back (keep your
    abdominals tight for support).

    (B) With hips still raised, bend your


    knees and roll the ball toward you
    with your feet until they’re flat on top
    of the ball. Slowly return to the
    starting position. Repeat 15 times.

    Move 3: Plank
    Assume the top of a push-up position but
    rest your forearms on the ball.

    Keep your abs strong and your neck in


    line with your spine.
    Hold the pose for 45 seconds.
    Move 4: Crunch
    (A) Lie on the ball with your middle back
    resting on top, arms straight, and palms
    on your upper thighs.

    (B) Curl your upper body forward, one


    vertebra at a time, keeping your hands on
    your thighs. Lower to the starting position.
    Repeat 15 times.

    Move 5: Shoulder Curl and


    Press
    Hold the ball out in front of you
    with your feet hip-distance apart.

    (A) With arms straight, bring the


    ball down to your thighs.

    (B) Bend your elbows and curl the


    ball up to eye level.

    (C) Press the ball up at a 45-


    degree angle until your arms are
    fully extended. Return to the
    starting position. Repeat 15
    times.
    Move 6: Side Squat
    (A) Hold the ball above your
    head with your arms straight
    and feet hip-distance apart.

    (B) Keep your back flat and abs


    tight as you bend your knees
    and twist your torso to lower the
    ball toward your left foot.

    Return to the center with the


    ball overhead, then twist to the
    right side.

    Repeat 15 times/ 30 reps.

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