Friday, September 4, 2009

How-To #1: You can have a ball and get fit, too!

Just because the equipment is pretty, doesn't mean it's not going to give you an effective workout. Harbinger's Weighted Fitness Balls are to be taken seriously.

1. Walking Lunges

Start by standing with legs shoulder width apart. Hold fitness ball in front of you with both hands at hip level. Lunge forward with one leg and move the ball to that hip, keeping core straight ahead. Pressing through the front foot, bring back foot forward to standing position, and bring ball back to the front. Repeat on the other side, walking across the floor.

2. Hamstring curls
Now that you're a bit tired from all those lunges, lie down! That's right - lie flat on your back with your knees at a 90-degree angle and your heels on top of the training ball. Keeping your heels on top of the ball, raise your hips straight up into a bridge position. Maintaining your core in this position, push the ball out and back under your hips while your feet roll across the top of the ball. To increase the challenge, bring your hands to your hips, or straight up toward the ceiling.

3. Reverse Butterflies
Stand back up and grab a big Harbinger training ball. Place it in front of you and put two weighted fitness balls on the floor in front of the training ball. Place your chest and stomach on the training ball, balancing on the balls of your feet or toes with your shoulders extended out over the floor. Pick up a weighted fitness ball in each hand and extend your arms out to your sides, elbows slightly bent. Lift balls straight up, squeezing your shoulder blades together and keeping the training ball beneath you as still as possible. Bring weighted fitness balls back down slowly, almost to the floor, before raising them again in a reverse butterfly motion.

There are plenty of other exercise tips for other muscle groups, which you can find at Just click on Gear Guides and select Weighted Fitness Balls from the pull-down menu. Have...a ball!


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