August 12, 2020

4 EXERCISES TO LOSE THOSE LOVE HANDLES IN 4 WEEKS and More…

In today’s digest we bring you articles on 4 EXERCISES TO LOSE THOSE LOVE HANDLES IN 4 WEEKS, Nathan De Asha Looks Like A Beast While Crushing Leg Day, 15 Circuit Training Routines: Quick At-Home & Gym Workouts and 5 Stability Ball Exercises That Work More Than Your Abs. Hope you enjoy them…

4 EXERCISES TO LOSE THOSE LOVE HANDLES IN 4 WEEKS

The embarrassment caused by love handles could range from, not being able to wear that beautiful dinner dress to being shy of wearing a bikini at the beach.This embarrassment and fear can be stopped with the help of various result oriented exercises. While it’s impossible to take the weight off certain body parts with targeted…


The embarrassment caused by love handles could range from, not being able to wear that beautiful dinner dress to being shy of wearing a bikini at the beach.This embarrassment and fear can be stopped with the help of various result oriented exercises.

While it’s impossible to take the weight off certain body parts with targeted exercises, you can strengthen those areas, and if you lose overall body weight/fat, those areas will look more toned. With this in mind, I came up with a series of five exercises that will strengthen your oblique and core muscles. Combine these moves with a regular exercise routine of cardio and strength training and a healthy diet (nutrition is 80% of your results!), and you’ll be well on your way to losing those love handles.

1. Russian Twist

Routine: The Russian Twist targets the obliques, transverse abdominus, rectus abdominus, and multifidus. This exercise can be done with or without weight, depending on the difficulty level you are trying to achieve. Sit on glutes with feet raised up, then twist side to side with or without a weight (like a medicine ball).

Doing 3 sets of 10-20 repetitions will get a good burn in the muscles and a great workout. Use weight to increase difficulty.

2. Standing Oblique Crunch

Routine: The Standing Oblique Crunch targets the obliques, transverse abdominus, multifidus, and rectus abdominus. Being that this is a standing exercise, it makes your muscles activate to stabilize the body when balancing on one foot to lift the leg to crunch.

Depending on the difficulty level you wish to achieve, lift one leg and keep it lifted throughout 10-20 repetitions, then switch sides. If you wish the difficulty level to be lower, tap the lifting foot down between repetitions. Do 3 sets on each side.

3. Burpees

Routine: Burpees are a combination cardio/strengthening exercise. This exercise targets the triceps, shoulders, upper back, abdominals and legs. Therefore, this is considered a full-body exercise and can be very beneficial to tone up all over. The more you focus on proper form and technique, the more your muscles will benefit from this exercise.

Do 10-20 repetitions and 3 sets. Increase difficulty by doing more repetitions with less rest in between sets.

4. Scissors Abdominal Exercise

Image result for Scissors Abdominal Exercise

Routine: The Scissor Exercise targets all the stabilizing muscles of the trunk and activates the leg muscles to produce movement to challenge the core. In the video, the legs cross over each other (make sure to alternate legs that cross on top), and a second option for the exercise is legs alternating going straight up and down.

Both exercises can challenge the body and try doing 10-20 repetitions and 3 sets.

4 EXERCISES TO LOSE THOSE LOVE HANDLES IN 4 WEEKS was originally published at http://www.trainhardteam.com/4-exercises-to-lose-those-love-handles-in-4-weeks/

Nathan De Asha Looks Like A Beast While Crushing Leg Day

The UK’s own Nathan De Asha has really been putting things together lately. This was perhaps no more evident than in the recent training footage he shared, crushing his leg day. The career of Dr Asha has been somewhat complicated, as he is a clearly talented bodybuilder with a ton of skills. However he was…

The UK’s own Nathan De Asha has really been putting things together lately. This was perhaps no more evident than in the recent training footage he shared, crushing his leg day.

The career of Dr Asha has been somewhat complicated, as he is a clearly talented bodybuilder with a ton of skills. However he was involved in some legal issues that put him in a different light in the eyes of most fans. Nevertheless, he is still determined to live up the early expectations surrounding him, by putting together some impressive performances on stage, while also staying devoted to the training room.

A recent post to his Instagram showed exactly how focused Nathan De Asha has been lately. Here, the 32-year old was seen tearing through his leg day workout in the gym. To say that he looks like a beast would be a bit of an understatement.

“LEG DAY!!
Big bro @kemo_1982 sent us today’s workout and my god did it f–k us.
No bads to assist the big a– weight like some ppl do. As you can see from the end pic we left it all on the machines. Hustling in silence ready to slay a few mofos

De Asha starts off with some incline leg presses, before moving to hack squats. He then finished off with some seated leg presses, alternating one leg at a time. Clearly this workout was hard too, as the end of his post was him, collapsed on the ground, clearly worn out.

As impressive as he looked here, Nathan De Asha has been doing more than just leg training. A few days earlier he was seen rocking some dumbbell curls, alternating arms with 42kg. This gave a great glimpse of how gigantic his arms are looking, all the while he was getting in some strong work.

“42kg curls.
Do love this little short clip like so why not bang it up so it lasts ha.
@steve_arrowak set us a challenge to curl what he can shrug ha Always up for a little fun at @prophecyperformancecentre onto the 50s next buddy haha”

Controversy aside, Nathan De Asha is an unbelievably talented individual. It will be interesting to see if he can fully get past the issues that he has faced, and fully reach his potential in the sport. He has always shown a lot of promise, but he really does seem to be amping things up lately.

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Nathan De Asha Looks Like A Beast While Crushing Leg Day was originally published at https://fitnessvolt.com/nathan-de-asha-legs/

15 Circuit Training Routines: Quick At-Home & Gym Workouts

This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today. I mean come on, it has dinosaurs in it. These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer…

circuit training is awesome, even dinosaurs love it

This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.

I mean come on, it has dinosaurs in it.

These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.

Okay FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. Close enough?

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15 circuits below will do the trick:

What Are the Benefits of circuit training?

use circuit training to get in shape like this lego fox

The “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.

And then again.

You cycle through the planned sequence of exercises, or circuit, multiple times.

That’s circuit training.

Generally, you hit each major muscle group during one full circuit. You may do a lower body for one exercise. Then upper body the next.

You’ll find all sorts of different circuit training sequences. Here are some things most will have in common:

  • Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.
  • Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.
  • Rinse and repeat. Generally, you’ll run through your circuit a few times. Three rounds are common.

Make sense?

The Tick is stoked you are putting on weight, muscle or fat, it means our strategy is working.

The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength.

Plus you’ll burn calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health.

More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.

In other words, if you are trying to lose weight, you should be doing circuit training.

Our Beginner Bodyweight Circuit would be a great place to begin, and you can download a worksheet to help you get started right here:

Why Should I do circuit training?

doing exercises like pull-ups are great in circuit training

Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).

What’s the difference, you wonder?

  • Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push-up or pull-up. These exercises help build and tone muscle.
  • Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio.

And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

As Michael Scott would say, “that’s a win, win win.”

circuit training is a win win win

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My thoughts?

If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).

We work with our 1-on-1 Coaching Clients to create programs that combine both strength and cardio in a fun way – it really comes down to a program that you actually WANT to do.

Before and after your circuit training: Warm up and stretch

circuit training is awesome doing exercises like this dip

No matter which circuit you pick, I want you to start with one important thing:

Warm-up!

I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.

This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:

Did I just tell you to prepare for circuit training, with a circuit?!

If you’re curious, here’s my personal (advanced) warm-up:

  • Jump rope: 2-3 minutes
  • Jumping jacks: 25 reps
  • Bodyweight squats: 20 reps
  • Lunges: 5 reps each leg.
  • Hip extensions: 10 reps each side
  • Hip rotations: 5 each leg
  • Forward leg swings: 10 each leg
  • Side leg swings: 10 each leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm you up.

That’s step one.

Completing your chosen circuit training routine would be step two.

Below, you’ll find 15 workouts you can follow along with! And if you like our style of workouts, you can check out our coaching program where we’ll customize a circuit routine that fits your life and/or travel schedule:

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

  • Bodyweight squats: 20 reps
  • Push-ups: 10 reps
  • Walking lunges – 10 each leg
  • Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
  • Plank: 15 seconds
  • Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

Advanced Bodyweight Exercises Circuit

If the beginner circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. The workout looks like this:

  • One legged squats – 10 each side [warning super-difficult, only attempt if you’re in good enough shape]
  • Bodyweight squats: 20 reps
  • Walking lunges: 20 reps (10 each leg)
  • Jump step-ups: 20 reps (10 each leg)
  • Pull-ups: 10 reps [or inverted bodyweight rows]
  • Dips (between bar stools): 10 reps
  • Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
  • Push-ups: 10 reps
  • Plank: 30 seconds

I warn you, the above circuit will hurt… in a good way. You should be proud if you can get through this three times.

Playground Workout Circuit

Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.

Level One

  • Alternating step-ups: 20 reps (10 each leg)
  • Elevated push-ups: 10 reps
  • Swing rows: 10 reps
  • Assisted lunges: 8 reps each leg
  • Bent leg reverse crunches: 10 reps

Level Two

  • Bench jumps: 10 reps
  • Lower incline push-ups: 10 reps
  • Body rows: 10 reps
  • Lunges: 8 reps each leg
  • Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can also just watch the video and see the workout here:

  • Halos: 8 reps (each side)
  • Goblet squats: 10 reps
  • Overhead presses: 8 reps (each side)
  • Kettlebell swings: 15 reps
  • Bent Over Rows: 8 reps (each side)
  • Front rack reverse lunge: 6 reps (per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.

If you want a kettlebell worksheet, grab one by signing up in the box below:

Beginner Gym Circuit Training

use free weights and to do circuit training

If you have access to a gym, you have a lot of circuit options.

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.

We’ll also walk you through each movement for both Days A and B below. I would recommend picking one of our 5 Beginner Gym Workouts, going through the leveled progressions, and working your way up to the circuits below:

DAY A GYM WORKOUT

Day B GYM WORKOUT

  • Barbell Romanian deadlifts/regular deadlifts: 10 reps
  • Push-ups: 10 reps
  • Dumbbell rows: 10 reps per arm

Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”

We LOVE helping people get started in the gym, as we’re huge fans of barbell training and helping beginners build confidence with weight training! If that sounds like you…

And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start building strength today:

The Hotel Workout Circuit: For Travelers that Train

you can do this travel circuit training workout in your hotel room

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.

Ugh.

Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.

Level 1

Level 2

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

We have a LOT of business travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and while traveling!

If you need worldwide accountability, workouts for home and the road, and want expert guidance…

Nerdy Circuit Training Exercises

try these nerdy themed circuit training workouts

If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

Day 1

  • Rolling squat tuck-up jumps: 5 reps
  • Side to side push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands against wall: 8 seconds

Day 2

  • ‘180 Degree’ jump turns: 5 reps
  • Tuck front lever hold: 8 seconds
  • Tuck back lever hold: 8 seconds
  • Low frog hold: 8 seconds

The Lord of the Rings Workout Circuit

try this lord of the rings circuit training workout

Superset 1: The Fellowship of the Ring

Superset 2: The Two Towers

  • Riders of ROWhan: 3 bodyweight rows
  • Gimli “Shall I get you a box?” jumps: 7 box jumps – REALLY explode
  • Helm’s Deep-Squats: 9 bodyweight squats – get your ass to the ground
  • Tower of Orthanc Holds: 1 minute (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands.)

Superset 3: The Return of the King

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

The 300 Workout Circuit

do the 300 circuit training workout to get strong like King Leonidas

The below circuit is no joke. Then again, neither were the Spartans.

  • Pull-ups: 25 reps
  • Deadlifts with 135lbs: 50 reps
  • Push-ups: 50 reps
  • ‘24-inch’ Box jumps: 50 reps
  • Floor wipers: 50 reps
  • Single-arm clean-and-press with 36 lbs. kettlebell: 25 each side
  • Pull-ups: 25 reps

The above sequence is designed to be completed once. If you can go through it twice, you’re ready to defend Greece.

The Wolverine Workout Circuit

  • Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps
  • Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps
  • Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side
  • Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12 minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.

wolverine does workout circuits too

You’ll need actual rest.

Boom!

There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.

Complete List of Circuit Training Exercises

build your own circuit training workout with exercises like kettlebell presses

You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!

Here is a list of exercises you can use to create your workout.

Simply pick a few, and do one after the other in as many circuits as you want!

Pick your exercises from this list to build your own circuit training workout, or suggest your own for us to add in the comments below!

CARDIO EXERCISES:

  1. Jump rope
  2. Jumping Jacks
  3. Walking Jacks
  4. Burpees
  5. Mountain climbers
  6. Stairs
  7. Sprints
  8. High knees
  9. Running in place
  10. Rowing machine
  11. Long-distance jumps
  12. Box jumps

UPPER BODY PUSH EXERCISES:

  1. Push-ups (any variation)
  2. Handstands.

UPPER BODY PULL EXERCISES

  1. Dumbbell rows
  2. Bodyweight rows
  3. Negative pull-ups or chin-ups
  4. Pull-ups or Chin-ups

LOWER BODY EXERCISES

  1. Bodyweight squats
  2. Lunges
  3. Kettlebell swings
  4. Farmer carries (carry dumbbells and walk around)

Coach Staci showing Farmer's Walk

CORE EXERCISES:

  1. Planks
  2. Side planks
  3. Reverse crunches

Pick 3-5 exercises, and arrange them as we discuss in our “how to build your own workout routine.”

Do 3 circuits with 10 reps of each exercise, one after the other!

Have fun and keep things interesting. And if you don’t want to build your own workout, that’s cool too! We have 15 free workouts in this article, and we can also do all the heavy lifting for you.

Well, not literally DO the heavy lifting, but you know what I mean. We create custom workout solutions for busy people just like you in our 1-on-1 Coaching Program. Let us create a workout and help you make better food choices.

It’s like having a Yoda in your pocket (again, not literally).

How to Stretch After Circuit Training

Once you finish your workout, the final step (three) would be stretching and cool down. No matter what circuit you go through, stretch after a workout. It can help a lot with muscle recovery.

Scope this video for an awesome stretching sequence to follow:

You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for punishment!

Getting Started With Circuit Training

want to be a superhero like these legos? do circuit training!

There are all sorts of different ways to do circuit training. We just showed you fifteen.

YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next.

And you can do it in your living room!

If you’re looking for more hands-on instruction and customized guidance, check out our 1-on-1 Coaching program. You’ll work with our certified NF instructors who get to know you better than you know yourself, and then build a workout program that is specific to your exact goals.

Simply put, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Once completed, I’d love for you to share your story with the community in the comments:

  • How’d it go?
  • Did you get through three full circuits?
  • Which routine did you pick?

Find a circuit you’re comfortable with, and do it.

Then do it next week. And the following. And track your progress!

If you add circuit training to your fitness routine, you’ll be on a solid path for leveling up your life.

-Steve

PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

I bet short circuit likes circuit training

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.

###

All Photo credits can be found right here[1].

15 Circuit Training Routines: Quick At-Home & Gym Workouts was originally published at https://www.nerdfitness.com/blog/circuit-training-build-some-muscles-burn-some-fat/

5 Stability Ball Exercises That Work More Than Your Abs

Photo: Twenty20 If you equate stability balls with core work only, you’re selling them (and your fitness results) short. Adding stability ball exercises to your workout is a great, simple way to increase the difficulty of your favorite moves. Using just this tool, you can challenge both your upper and lower body in new, creative ways,…

5 Stability Ball Exercises That Work More Than Your Abs

Photo: Twenty20

If you equate stability balls with core work only, you’re selling them (and your fitness results) short.

Adding stability ball exercises to your workout is a great, simple way to increase the difficulty of your favorite moves. Using just this tool, you can challenge both your upper and lower body in new, creative ways, explains trainer Tara Romeo, CSCS, CES, director of the Professional Athletic Performance Center in New York. (If you don’t already have one at home, we like the URBNFit Ball.)

Plus, no matter the exercise, performing a move with an exercise ball will force you to work double-time as you fight to keep your core stable. “Due to the ball’s soft surface, your body has to constantly compensate for the continuous changes in balance throughout the exercise,” Romeo explains. “This strengthens the deep-lying stabilizing muscles in your core.”

To get you in on the total-body action, Romeo shares five challenging stability ball exercises you need to try. Add them into your existing exercise routine or perform each move for 10 reps and three sets for a workout that will leave your entire body shaking.

5 Stability Ball Exercises You’re Not Doing (But Should!)

Stability Ball Exercises: Elevated Split Squat

1. Stability-Ball-Elevated Split Squat

Take your squats to the next level with this advanced bodyweight move. It hammers your quads, glutes, and hamstrings while honing your total-body balance and core stability.

How to: Stand tall with your feet hip-width apart. Place the top of one foot on a stability ball directly behind your body (a). Keeping your weight in the heel of your front foot, bend your knees to lower your body toward the floor. Allow the ball to roll onto your back shin (b). Pause, then push through your front heel to stand up, rolling the top of your foot back onto the ball (c). Repeat for reps, then switch sides.

Stability Ball Exercises: Hamstring Curl

2. Stability-Ball Hamstring Curl

Ditch the gym’s bulky hamstring curl machine and opt for this at-home variation. It works your hammies and glutes in a big way — without taking the rest of your lower-body stabilizers out of the muscle-building equation.

How to: Lie flat on your back on the floor. Place both ankles on top of a stability ball hip-width apart (a). With your back flat, core braced and arms at your side, squeeze your glutes to raise your hips up off the ground so that your body forms a straight line from knees to shoulders. Your feet should be flat on the ball (b). From here, press your heels into the ball and bend your knees to pull the ball toward your butt (c). Pause, then straighten your knees to drive the ball back out, keeping your hips elevated as you do so (d). Repeat for reps, keeping hips elevated between reps.

Stability Ball Exercises: Lat Pull-Over

3. Lat Pull-Over on a Stability Ball

Despite the name, this simple yet effective exercise not only works your lats, but also your pecs and shoulders. And of course, it fires up your core. Just grab a dumbbell to get it done right.

How to: With your feet flat on the floor and placed shoulder-width apart, position your upper back on a stability ball (a). Lift your hips so you reach a table-top position, knees bent to 90 degrees and back completely flat. Hold the top of a dumbbell with both hands above your chest, allowing a slight bend in your elbows (b). From here, keeping your back flat, core braced and a slight bend in your elbows, slowly lower the weight behind your head (c). Pause, then drive the weight back up to start (d). Repeat.

Stability Ball Exercises: Y-Ups

4. Stability-Ball Y-Ups

This one is a lot harder than it looks, as you train the lower traps. You also hit the often-underworked rhomboids and rear delts for improved posture and upper-body stability. Start without weights before moving onto 5- or 10-pound dumbbells.

How to: Lie on your stomach on a stability ball, with your feet on the floor, spread shoulder-width apart for balance (a). Extend your arms straight out in front of you and rotate your hands so your thumbs point up toward the ceiling. Keep your shoulders down and away from your ears (b). From here, pinch your shoulder blades together like you are pinching an orange to slowly raise your arms up as far as you can without letting your torso move (c). Pause, then slowly lower back to start and repeat (c).

Stability Ball Exercises: Dead Bug

5. Dead Bug

We’d be remiss not to include one core-specific exercise. After all, exercise balls have a reputation for a reason. And while equipment-free dead bugs train both the six-pack-looking abs and deep-lying core muscles like crazy, adding in a yoga ball is a great way to turn up the burn.

How to: Lie flat on your back on the floor with your arms and legs extended straight up toward the ceiling, bracing a stability ball between your arms and legs. Tilt your pelvis to press your low back into the floor, and brace your core to maintain this back position throughout the entire exercise (a). Lower one arm and the opposite leg toward the floor as low as you can while keeping a flat-back position and keeping the ball in place (b). Pause, then squeeze your abs to raise your arm and leg back to start (c). Repeat on the opposite side (d). Continue alternating.

Originally published August 2017. Updated February 2018. 

5 Stability Ball Exercises That Work More Than Your Abs was originally published at https://dailyburn.com/life/fitness/stability-ball-exercises-total-body/