Below a few exercises for these muscle groups. Make weight loss fun with an exercise ball!
Even if you do not have to lose weight, these are excellent exercises to train your muscles.
Leg muscles
We start with the leg muscles. First, we do the well-known squats with the exercise ball against your back. You stand against the wall, with the exercise ball wedged between the wall and your back. The exercise is heavier than using without the use of the ball. You will always have to find your balance. You can easily bend your knees and back because the ball rolls along.
Do this a total of 15 times. After every 5 times, you keep your legs bent for 5 sec and then continue with the next 5.
The following exercise is quite spicy but above all a nice challenge. Lie on your back with the exercise ball in your hands, spread your legs. Throw the ball up and catch it with your legs. This is certainly difficult at first, but practice makes perfect! Do you have the taste? Then repeat this 15 times.
Back muscles
Then we continue with the back muscles. If you train your back muscles you cannot really skip the abdominal muscles so let's start with this. Lie on your back on the exercise ball. Your head and shoulders are separate from the ball, your legs bent and your feet support you on the floor. Put your hands loosely behind your ears.
Come up quietly 15 times and return again. Because you have no support under your head you can go deeper to the ground. This makes the exercise much more intensive. That is good for losing weight and training the abdominal muscles!
After this, you go for an exercise for your back muscles with your stomach on the exercise ball, hands behind your ears and toes on the floor. Bend over the exercise ball and pull up your upper body. Repeat this again 15 times. Possibly you can put your feet against the wall, which makes the exercise a little easier to perform.
Good luck with these exercises!
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