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Functional training with the BODYMATE Fitness ball

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You have decided to exercise with the BODYMATE fitness ball. Congratulations! Training with this ball is extremely versatile and beneficial for the entire body. The exercises with the BODYMATE fitness ball focus on four core areas: 1. Mobility 2. Endurance 3. Strength 4. Coordination Your back, stomach, legs, chest, arms, shoulders and buttocks are all challenged by the different exercises in this book. This strengthens all muscles and takes your fitness to the next level.

Author(s): Anderson, Claire Alix
Publisher: Claire Alix Anderson
Year: 2018

Language: English
Commentary: Functional training with the BODYMATE Fitness ball
Tags: Functional training with the BODYMATE Fitness ball

Why you should exercise with the Fitness ball

What do I have to consider when exercising with the BODYMATE fitness ball?

How long should a training unit last?

A. Leg exercises

A1. Squats with ball against the wall

A2. Free squat

A3. Simple lunge

A4. Lunge with ball

A5. Side lunge with the ball

A6. Jumping squat

A7. Jumping lunge

A8. Leg extension with ball

A9. Leg lift with ball

B. Exercises for your torso/core

B1. Crunches with ball

B2. Hip lift with ball

B3. Hip lift with one leg

B4. Jackknife with ball

B5. Leg lifts with ball

B6. Jackknife with ball pass

B7. Offset crunch

B8. Push-up crunches

B9. Push-up-Jack knife

B10. Push- up crunches with one leg

B11. Push-up-Jackknife with one leg

B12. Side support – Legs on the ball – Holding position

B13. Side support – Arms on the ball – Holding position

B14. Side support – Legs on the ball – Rotation

B15. Side supporting holding – Arms on the ball - Rotation

B16. Back extension - simple

B17. Back extension - advanced

B18. Back extension lying on the ball

B19. Lateral leg lift

B20. Plank - holding

B21. Plank - dynamic

B22. Plank – one leg

C. Upper body exercises

C1. Push-up with legs on ball

C2. Arm lifts with ball

C3. Shoulder press

C4. Push-up – With hands on the ball

C5. Triceps press with ball

D. Combination exercises/Whole-body training

D1. Squats & Arm lift

D2. Lunge & Arm lift

D3. Lunge & Rotation

D4. Push-up & Crunch

D5. Plank with knee pulled in

D6. Push-up with one leg crunch

D7. Crunch & Jackknife

D8. Jackknife with one leg crunch