You grabbed it during a one off trip to Marshall’s. It was sitting there…shiny, pink or maybe even purple and the price was within your budget. You thought to yourself, let me be cute and get in shape with this trendy ball thing. It started out wonderfully. You used it to work out here and there, and sometimes you sat in it for good posture. You had every intention of spending more time with your stability ball but over time it grew into new age home decor that got the most attention when your nieces and nephews visited. “Where’s the handle?”, they asked. Every now and then your pet would roll around with it. Well, I’m here to tell you, don’t let that thing collect dust and pet dander in the corner of your living room any longer. It’s probably the cheapest, whole body, at home, workout system. At first glance, it looks like an elementary play thing that could never give you an effective workout. But, if you commit to using it consistently, your stability ball can help snap your whole body into beach-ready condition.
For starters, the stability ball helps to build your pillar strength. What is “pillar strength”, you’re wondering? It includes our hip flexors, our core, anterior (front), posterior (back), obliques (sides) and our shoulders. All body movement flows from this region. You can see the importance of strength training this area, right?! There are many exercises that involve this area. Especially if or when you decide to lift, you’ll need a strong pillar before you even venture to that arena. It’s my educated suggestion that you master your body weight before you add any additional weights (20+ lbs) to your workout. The stability ball is a great option for strengthening your pillar and can be combined with an array of body weight workouts to modify the exercise to your skill level. Here’s a breakdown of what I did today. Sorry, I couldn’t record the entire workout but I put them in terms that are simple to understand.
- Wall squats with the ball resting between your lower back and the wall
- Single leg wall squats with ball resting between your lower back and the wall
- Lunges with one leg suspended laterally on top of your stability ball
- Single leg lunges with rear leg suspended on top of the stability ball
- Bridges with feet on top of your stability ball
- Single leg bridges with feet on top of your stability ball
- Side planks with stability ball in between feet
- Leg raises with stability ball in between feet
- Hamstring curls with feet rested on stability ball
- Plank with feet rested on top of stability ball
- Push-up planks with feet rested on top of stability ball
- Sit-ups with stability ball
- Bridge hold with neck rested on stability ball
Oh, Hey. I’m just here tightening up my glutes, hamstrings and core with one piece of equipment!
The key with each exercise is to take your time. Form is everything. You want to make sure you’re taking time to get into the proper position. You’ll probably fall off balance a few times but it’s important not to rush through.
Remember that everyone starts somewhere!
I hope this read was helpful!
Join us for JUNKFIT’s first ever “Sweat Sesh” this Sunday, May 22nd. We’ll be pumping it up just in time for Summer ’16. Meet at the YMCA at 33rd Street Field in Baltimore, MD at 1:00 pm. Don’t forget to bring your mat, water and small weights if you have them. It’s free so tell your girls and get with us!
All fitness levels are welcomed 😉
RSVP at firstname.lastname@example.org.
My Saturday started out as regular as can be. That was until I scrolled down my Insta timeline and found an awesome event hosted by, the popular lifestyle blog, DCWKLY. The first ever Gym Class DC went down in a super dope space with even more dope giveaways!
The concept is simple. Direct from The Gym Class: Imagine a perfect place to dance and genuinely have fun without thinking twice about it—well, Gym Class will be just that place. Health and wellness promoting workshops like yoga, cardio, and massage therapy, start the event off for the first two hours. Next is a dance party. With a combination of serenading beats, sounds, and songs from different genres and artists filling the atmosphere, this environment is purposely set up for people to have a sweat a little and dance a lot. In addition, we will bring in some of the best food trucks from local businesses where people can enjoy healthy food and natural juices. Gym Class is the party scene taken to new heights where buying table packages and holding champagne glasses is a major DON’T but dancing and having fun is a major DO.
Safe to say I’m now slim-thick…or nah?
This was my first time ever hearing of the artistic space, Blind Whino, so it was kinda cool that my first visit was fitness-motivated. It couldn’t have come at a better time because I was literally suiting-up to head to my gym (the YMCA in Central MD). While I love my normal gym, there are always very old and wrinkled women in the gym and most of the classes are catered to their age group (think aquatic workouts and seated bicep curls with 2 lb weights). I very seldom get to workout alongside young, hot and fun young women like myself. So, of course I hightailed it to Southwest DC to get in on the fun. Needless to say, I had a good ass time.
With my main, Faviola.
Booty exercises were in abundance, which is consistent with the fact that millennials are obsessed with uplifting the almighty junk in the trunk (hence JUNKFIT). I’m talking bridges, single leg bridges, pulsing squats, jump squats, lunges and pulsing lunges. It was just what the doctor ordered because my legs had long grown tired of the mundane leg press and squat combo I’d been lazily doing for the past 6 weeks. Yesterday was just the wake-up my body needed. Speaking of what my body needed, did I mention the free sneakers from Reebok?! Yess, honey. You missed it! Lol. Reebok literally laced your girl with new Mauve Woven Classic Furylites. They retail for $75 (I had to look it up). I hear the event will be a monthly thing, so stay tuned and next time come get you some!
I’m corny so you know I had to share the fact that Reebok tweeted my yesterday…
Have a blessed week and if you’re in B-more, join me for my first ever Meet-Up at the Y at Waverly, Saturday May 21st @ 10 a.m.! More info to come!