Some Exercises For Your Daily Fitness

Push Up with Stability Ball

1. Place your hands on a balance board and your feet on top of a stability board.
2. Move into a plank position and maintain your balance by extending your arms.
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique

Reverse Crunch with Stability Ball

1. Lie with back on floor with hips flexed at 90 degrees and feet in air.
2. Place a stability ball between your legs and squeeze with your lower legs.
3. Leading with the heels towards the ceiling, raise glutes (butt) off floor.
4. Return to start position.
5. Remember keep legs from swinging to prevent momentum throughout the exercise.

One Leg Squat

1. Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.
2. Start Position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly during movement. be sure to "sit back" so that knees stay over the feet.
4. Once thigh is slightly above parallel (as shown) return to start position.
5. Remember to keep head and back straight in a neutral position. keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine

Trunk Rotation with Toning Bar

1. Balance yourself using your knees on the ball and the toning bar placed on your shoulders.
2. Keeping your trunk in a nupright posture rotate your shoulders to each side.
3. Repeat for the prescribed number of repetitions.

Bent Over with Stability Ball

1. Lie face down on stability ball so that the ball is under your lower abdomen.
2. Holding two dumbbells row them up towards your shoulders keeping your ellbows out wide and back staying flat.
3. Remember to pinch your shoulder blades together as you row and keep your upper body stable.

Back Extension on Ball

1. Lie face down on stability ball with knees and feet on floor.
2. Stability ball placement should be at the abdominal to lower chest region.
3. With hands on chest, raise trunk 10 to 20 cms.
4. Lower to start position.
5. To increase intensity, position ball doen towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stabilty, place feet against wall or stationary object.

Lunge Crossover with Medicine Ball

1. Stand with feet hip width apart. Take left leg and step back approximately 70 cms standing on the ball of the foot.
2. Start position: Feet should be positioned at a staggerred stance with head and back erect and straight in a neutral position. Holdmedicine ball in front of your chest.
3. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a traight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4. Return to start position and repeat be reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.

Rear Deltoid Raise on Stability Ball

1. Begin by stabilizing yourself on top the ball using your lower leg.
2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arm straight down ( perpendicular to floor). Lean forward slightly.
3. With elbows slightly bent and facing the ceiling, raise DBs to shoulder level in semi-circular motionand squeeze shoulder blades together at top of movement.
4. Return to start position.
5. Remember to keep head in a neutral position.

Side Kick with Balance Disc

1. Lie on side with body aligned and balance disc under waist. Place top hand on hip. Inhale. With bottom leg slightly bent and seting on floor, exhale and extend top leg forward until knee and foot are aligned with hip.
2. inhale as you bend top ;eg, then exhale and extend it toward the ceiling.
3. Maintain neutral posture as leg moves.
4. Perform the prescribed repetitions and repeat with the other side.

Arm Exercise with Bar

1. Lie on side opposite of working arm.
2. Start position: Grasp oning bar and flex elbow at 90 degrees keeping elbow in at side. Forearm should be slightly below parallel to floor.
3. Rotate arm outward keeping elbow at 90 degrees.
4. Return to start position
5. remember to keep elbow firmly secured to side. You may put a rolled towel between the elbow and side to faciliate rotation and secure form.
6. epeat with the other side.