Exercise Balls For Dummies

If you want to shape up or lose weight, get on the ball!

It’s inexpensive. It’s something you can do at home. It’s effective!

However, unless you have a personal trainer, using the exercise ball correctly to get maximum results can be tricky. That’s where Exercise Balls For Dummies comes in. You’ll discover how to turn an ordinary workout into a super workout that builds strength, increases flexibility, and sculpts a great-looking body. The book includes:

• Step-by-step details on using exercise balls in your regular workout program
• Tips on selecting and maintaining equipment
• Illustrated exercises covering a complete muscle workout: shoulders and upper back; biceps, triceps, and forearms; chest abdominals and lower back; legs and hips: flexibility in general
• Specific applications for Pilates, weight training, stretching, and aerobic exercise
• Mat workout routines

Admitted couch potatoes can start at the beginning; fitness fanatics can jump right in and integrate the exercise ball into their routines. Exercise Balls For Dummies was written by LaReine Chabut, a fitness model, actress, and writer who owns a women’s workout spa and stars in workout videos. Of course, she makes it look easy!

Introduction 1

Part I: Rolling Exercise Balls into Your Fitness Program 7

Chapter 1: Having a Ball Getting Fit 9

Chapter 2: Choosing the Right Ball for You 25

Chapter 3: Feeding and Caring for Your Ball 39

Chapter 4: Gathering Your Gear and Getting Ready 47

Part II: Workouts to Have a Ball With 67

Chapter 5: Warming Up Your Body 69

Chapter 6: A Swimmer’s Body: Shoulders and Upper Back 87

Chapter 7: Shapely, Sexy Arms 95

Chapter 8: Walking Tall: Chest, Abdominals, and Lower Back 109

Chapter 9: Booty Patrol: Working the Butt, Legs, and Hips 127

Chapter 10: Cool It! Wrapping Up Your Workout with Easy Moves and Stretches 143

Chapter 11: Total Body Workout-in-One 155

Part III: Variety Is the Spice of Life: Doing Different Activities on the Ball 177

Chapter 12: Core Values: Pilates on the Ball 179

Chapter 13: Gaining Muscle Power: Weight Training 195

Chapter 14: Easy Stretch Workout on the Ball 211

Chapter 15: Cardio and Go: Aerobic Exercise with the Ball 231

Chapter 16: Adding Accessories to Your Workout on the Ball 251

Chapter 17: Bending Over Backward: Yoga on the Ball 265

Part IV: Using Exercise Balls in Special Circumstances 275

Chapter 18: Come On, Mama! Pregnancy Workout 277

Chapter 19: Senior Citizens Get on the Ball 293

Chapter 20: Every Kid Loves a Ball 305

Part V: The Part of Tens 317

Chapter 21: Ten Changes You Can Expect to See in Your Body 319

Chapter 22: Ten Groups That Can Use the Ball 325

Chapter 23: Ten Activities That Complement Your Ball Workout 333

Chapter 24: Ten Things You Can’t (Or at Least Shouldn’t) Do with Your Ball 339

Index 343

LaReine Chabut is a well-known fitness expert who has her International Sports Sciences Association certification and her American Fitness and Aerobics certification. Build strength and increase your flexibility

Tone and shape your entire body at home with ease

Want to get a great-looking body using affordable equipment? Packed with step-by-step photos and crystal-clear instructions, this friendly guide shows you how to use an exercise ball in your workout, as well as incorporate it into Pilates, weight training, stretching, and aerobics routines. You'll also see how to add other gear to get even more from your workout.

Discover how to

• Select and maintain equipment
• Work every major muscle group
• Improve your core stability
• Enhance your balance and coordination
• Alter your workout for pregnancy and other special circumstances