Elevated Reverse Hyperextensions with a Stability Ball

Elevated Reverse Hyperextensions follow the same concept as Reverse Hyperextensions that are done on the ground, however when elevated you are able to increase your range of motion and challenge your core stabilization. To perform the exercise, all you need is an exercise ball and either a bench or a table. If you have not tried Reverse Hyperextensions on the floor, Click Here to view my past post and to see how to perform the exercise.

Elevated Reverse Hyperextensions: Step 1

Elevated Reverse Hyperextensions: Step 2



To do Elevated Reverse Ball Hyperextensions:
1. Place the Exercise ball on the elevated surface (table or bench).
2. Carefully lie down, facing forward, with your abdomen on top of the exercise ball. Grab the sides of the bench or table with your hands. Keep your legs straight and have your feet as low as you can have them. They should not be on the bench or table, but rather over the side.
3. While keeping your legs extended, raise your legs up as high as you can.
4. Slowly lower your legs back down.
4. Repeat Steps 3-4 for the allotted amount of reps. (I like to do 5 sets of 10 reps.)





TIPS:
1. Be careful when you are on top of the table or bench. Use your core and your arms to stabilize yourself. If you feel like you are tipping over, try performing Reverse Hyperextensions on the ground. Click Here to see how to perform this exercise on the ground.
2. This exercise is not about speed or how high you can get your legs, but it is all about the form. Control the motion and take your time with each rep.
3. When your legs are at the highest point, try to hold the position for about a second before you lower your legs back down. This will increase you muscle activation and make the exercise more affective.
4. Do not use the ball to bounce your legs up in the air. Doing so could cause muscle strain or you could possibly fall off the bench or table which may lead to many other injuries.

Do you like this exercise? Do you have any other exercises you like to do? Contact me at corestrengthalec@gmail.com with questions, comments, or ideas for other posts.

Reverse Hyperextensions with a Stability Ball

Reverse Back Hyperextension: Step 1

Reverse Back Hyperextension: Step 2

Reverse Hyperextensions are a great exercise to help tone and strengthen your lower back while also working your glutes. Although this exercise is pretty easy to do, and it may even look fun, when done correctly, you will feel a burn in your lower back region. All you need for this exercise is an exercise ball.

To do Reverse Ball Hyperextensions:
1. Lie down, facing forward, with your hips on top of the exercise ball. Place your forearms on the floor, and your feet should be just off the floor. Keep your legs straight.
2. While keeping your legs extended, raise your legs up as high as you can.
3. Slowly lower your legs back down to about an inch above the floor.
4. Repeat steps 2-3 for the allotted amount of reps. (I like to do 5 sets of 10 reps.)

TIPS:
1. These should be slow controlled motions. You really want to feel a nice tightening in your lower back when you raise your legs.
2. When your legs are at the highest point, try to hold the position for about a second before you lower your legs back down. This will increase you muscle activation and make the exercise more affective.
3. This exercise can be done with your feet together or apart. I like to keep mine together, but if you do separate them, keep your feet shoulder width apart.
4. Do not use the ball to bounce your legs up in the air. Doing so could cause muscle strain or injury due to the fast motion from the bounce.

Do you like this exercise? Do you have any other exercises you like to do to strengthen your lower back? Contact me at corestrengthalec@gmail.com with questions, comments, or ideas for other posts.

BOSU Burpees

Back to BURPEES! I promised that I would show you other versions of Burpees and the one I am about to show you is one of my favorites. For this variation, you will need to use a BOSU ball. These BOSU Burpees intensify your workout by adding stability and resistance components to your burpee.

To do a BOSU Burpee:
1. Start in a standing position holding the BOSU Ball handles with the ball facing away from your body.
2. Squat down and place the BOSU ball on the ground. (The flat side should be facing up and the ball side should be on the floor)
3. Jump your feet back to put yourself in a plank position while still holding the BOSU ball handles.
3a. Optional Pushup
4. Jump your feet forward to return to the squat position.
5. Raise the BOSU ball above your head.
6. Jump up. While jumping, press the BOSU ball up toward the ceiling.
7. Repeat from Step #1.

Tips:
1. If you are not familiar with Burpees, or forget some of the tips I have given to get the most out of these exercises, check out my ‘How to do a Burpee’ Post before trying this more difficult variation of the exercise. It is important to understand the body mechanics of the basic exercise before trying more difficult variations in order to prevent injury.
2. Remember, when squatting down, try and get your glutes low to the floor.
3. Activate your core while in the plank position. The BOSU Ball will add an additional stability aspect to the exercise which will require more core strength and activation than the Basic Burpee.
4. When jumping during this exercise, you also press the BOSU Ball up toward the ceiling. Adding the BOSU ball will not only add weight to your jump making the jump more difficult, but it will also help tone your shoulders while pressing the BOSU Ball up.

Bosu Burpee: Step 1

Bosu Burpee: Step 1

Bosu Burpee: Step 2

Bosu Burpee: Step 2

Bosu Burpee: Step 3

Bosu Burpee: Step 3

Bosu Burpee: Step 3a (optional pushup)

Bosu Burpee: Step 3a

Bosu Burpee: Step 3a (finish optional pushup)

Bosu Burpee: Step 3a

Bosu Burpee: Step 4

Bosu Burpee: Step 4

Bosu Burpee: Step 5

Bosu Burpee: Step 5

Bosu Burpee: Step 6

Bosu Burpee: Step 6

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Do you any variations of Burpees that you like to include in your workout routine? Contact me at corestrengthalec@gmail.com for any questions, comments, or ideas for new topics.

BOSU Ball Squats

Bosu Ball Squat - Position 1

Bosu Ball Squat – Position 1

Want to tone your legs? Want to challenge yourself with something new… Try BOSU Ball Squats.

This exercise is excellent to activate all of the muscles in your upper legs and your core. It requires a lot of control and balance and is a bit harder than it looks. To perform a BOSU Ball Squat:

    1. Grab a BOSU ball and put the ball on the ground, leaving the flat surface up.
    2. Slowly place one foot at a time on the BOSU ball and stand up straight (You are now in Position 1).
    3. Slowly lower to a squat position by lowering your butt down and activating your quads (You are now in Position 2)
    4. Using your quads, hamstrings, and glutes, raise back up to a standing position (You should now be back in Position 1).
    5. Repeat for the recommended amount of reps (usually 12-20).
Bosu Ball Squat - Position 2

Bosu Ball Squat – Position 2

Tips:

    1. Remember, when doing squats, the general rule is “Ass to Grass!” Lower your butt down as far as you can. This full range of motion will help build and tone your legs muscles.
    2. In order to balance, really activate your core. This exercise is more than just a leg workout!
    3. Once you become comfortable, you can add a barbell to make the exercise harder. Rest the barbell behind your head on your shoulders and perform the exercise with this added weight. WARNING: Do not try to squat the same amount of weight on the BOSU ball that you normally do on the flat ground. Start off small and add weight slowly. You will be surprised how much harder the squat becomes on the BOSU ball.
    4. BE CAREFUL!!! It is easy to fall off the ball. If you need to, perform this exercise next to a wall or something else that you can hold to maintain your balance. Try and do the exercise without brasing yourself, but hold something when necessary… Safety is always the most important thing when exercising!

Do you like this exercise? Do you have any other exercises you would like to share? Any questions or comments? Contact me at corestrengthalec@gmail.com

Reverse Crunch (with Stability Ball)

A few days ago, I posted an exercise I frequently do called the Reverse Crunch. That exercise is great for core strength and toning, but when I am at a gym, and there is proper equipment around, I like to mix things up a bit. This following exercise is the same as a Reverse Crunch, but you use a stability ball to add some difficulty. The stability ball adds a small amount of resistance, and it also forces you to use better form. You must tightly squeeze your abdominals in order to lift the ball from the ground and it also does not allow your legs to sway too far from a proper position.

Reverse Crunch (w. ball) -  Position 1

Reverse Crunch (w. ball) – Position 1


Reverse Crunch (w. ball) -  Position 2

Reverse Crunch (w. ball) – Position 2

To perform a Reverse Crunch with a Stability Ball:

    1. Find a stability ball that allows you to rest your legs on top while creating a 90 degree angle at your hips and your knees (your calves and feet will be resting on the ball, parallel to the floor).
    2. Lie flat on your back with your hands at your sides.
    3. Place the Stability ball under your calves, resting against the back of your hamstrings. Your knees should only be a few inches apart.
    4. Squeeze your abs and legs in order to lift the stability ball slightly off the floor (You are now in Position 1 as shown in the first picture to the right).
    5. While squeezing the stability ball, raise your knees to your chest.
    6. While in motion of bringing your knees to your chest, roll your pelvis back and raise your hips up off the floor, creating a curve in your spine (You are now in Position 2 as shown in the second picture to the right).
    5. Hold Position 2 for a second and squeeze your abdominals.
    6. Slowly lower your legs and pelvis back down to Position 1.
    7. Repeat the exercise for the recommended amount of reps (I usually do 3-5 sets of 15 reps).

Tips:

    1. Just like any serious ab exercise, control is important! These motions do not depend on momentum, but rather slow controlled motions that engage your muscles.
    2. If this exercise is too difficult, I recommend starting with Reverse Crunches without the Stability Ball. I give step by step directions on how to perform this exercise here: Click Here
    3. Notice that when lowering my legs back down to Position 1, I try not to let the ball touch the floor; this will keep your core activated the entire exercise. If you need to take a break mid-exercise, lower the ball to the floor completely, and when ready, lift the ball off the floor again.
    4. Another possible variation of this exercise, that I find a bit easier to do, would be to have your knees further apart on the ball. The wider your knees are from each other, the easier this exercise appears to be.
    5. Make sure to exhale while bringing your legs up into your chest (from Position 1 to Position 2), and inhale when returning your legs back down to Position 1.
    6. Squeeze your abdominals when you hit the peak of Position 2. You should feel a burn in your entire core.
    7. If you are performing this exercise on a mat, DO NOT hold the edge of the mat. Leave your hands flat on the ground, and depend solely on your abdominals to perform this exercise.
    8. You will notice that it is common for the ball to slip from your legs during this exercise. Try your hardest to keep it in place. If it does move, simply use your hands to get it back into a proper position and continue the exercise.
    9. Stability balls come in all different sizes. Try to find one that allows you to make a 90 degree angle at your hips and knees, letting your calves and feet lie parallel to the ground while resting on top of the ball.

Let me know what you think of this new variation of the Reverse Crunch. I hope you like it! If you have any questions or concerns, email me at corestrengthalec@gmail.com