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La Mesa, CA
Group Fitness Instructor, ACE Health Coach
San Diego, CA
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Use the stability ball as an effective training tool to increase muscular strength and joint range-of-motion. The focus of the program is on muscular strength and endurance so the goal is to complete between 12-15 repetitions. Need a stability ball? Visit the ACE store
For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.
Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. To increase the level of difficulty, add a push-up so the sequence becomes a push-up-to-knee-tuck.
This program could be done two-to-three times per week, with at least one full day of rest between workouts.
The purpose of using a stability ball is to develop intramuscular coordination. The inherent instability of the ball will create an effective overload to increase muscle strength and joint integrity. When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).
Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets.
Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, repeat stretch 1-2 more times.
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