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8 Most Effective Stability Ball Exercises to Perfect Your Body Shape



Stability Ball Exercises

Add fun to fitness and you’ll end up with a bouncy ball. No, not one of those small ones the kids love throwing in the toilet seat every time. I’m talking about the large ones you might have seen around the gym, which is another something kids love—well, at least everyone who is kid at heart.

8 Most Effective Stability Ball Exercises to Perfect Your Body Shape

I used to think exercise is the most boring and arduous thing to do, especially when you’re running on treadmills for hours, picking up weights, or doing squats or push-ups. Believe me, I was nowhere close to being motivated when it came to exercising. This was until I met the ball. They call it the stability ball. I call it the super-fun-ball-that’s-great-for-exercising. You can call it whatever you like.

The stability ball is everything you need to craft the perfect routine for your body shape. So, without further ado, let’s acquaint you with the best bouncy ball routine designed to perfect your body shape.

Stability Ball Exercises

Push Up on A Ball


This exercise will require you to place you upper thighs on the ball while you hold yourself up with your palms flat on the floor (facing the floor). This is basically a push-up position except with a ball support under your legs. Start by lowering your upper body to the floor gently and then hold that position for 3 seconds. Then push up again so your elbows are vertical and your head is in line with your spine.

Overhead Squat


To add in a little bit of thigh and butt workout, you’re going to want a bouncy ball version of the squats. Grab your ball, raise it above your head, and stand in a squat position (with your feet hip-wide apart). Hold the ball straight up with your arms close to your ears. Keep the ball in position while you bend your knees and squat. Hold for 5 seconds, and then repeat the step.

Hamstring Curl


Lie on your back with your palms and arms straight on the floor beside your hips. Lift your legs and hips and place it on the ball. Note that only your hamstring muscle and below should be on the ball. With your legs, hips, and lower back lifted, slowly roll the ball towards your back until your heels are barely holding it. Keep this position for a few counts until you straighten your legs again. This is a perfect hip, thigh, and lower back exercise.

Ball Pass Cruncher


Here’s a cruncher exercise you’ll think is so simple at first, but once you get this in your routine you’ll realize it’s a lot more than just a “Ball Pass”. First, lie on your back with the ball, legs straight on the floor, holding the ball above you head. Slowly, lift your back along with your legs until you can “pass” the ball from your hand to between your shins. Lower yourself again, except this time with the ball between your legs. Lift again to pass the ball in your hands again. Repeat this 15 times.

Wall Crunch Twist


First sit on the ball with your feet you’re the floor facing a wall (only a few feet away from the wall). Now, lie on the ball with the middle of your back centered on the ball. Slowly take your feet up the wall until they are bent 90 degrees. Cross your hands on your chest, then slowly lift up and turn towards the right. Return to the center then twist up to the left. This is one rep.

Best Stability Ball Exercises

Lunges with a Ball


Add a little bit of leg work-out to your routine with lunges. While standing straight, place the ball behind you. Now place the top of your right foot on the ball and keep your left knee soft. Lift your arms up till shoulder length. Now reach forward so that right leg’s lower shin rolls onto the ball while you are slightly bent forward with your arms reaching out forward. Repeat this for the other leg.

Back Extensions


This looks like a fun exercise, but it can be quite challenging for the back and the upper body. With your toe holding you up (shoulder-width apart), lay your belling on the ball. Bring your arms in the front and make fists with thumbs pointing up. Slowly breath in and then while breathing out, raise your chest high up like a yoga cobra. You can do this while bringing the hands to the back of your head or wide out pointing to the sides. Hold for a few seconds then repeat. Do this rep at least 12-15 times.

Planks On a Ball


No routine is complete without full leg exercise. The planks are perfect for this purpose and ideal for doing with a ball. With the exercise ball under your belly, walk up with your hand until the arm are vertical (in a push-up position) and only the shins of your legs remain on the ball. Now, slowly lift one leg up, keeping it straight. Hold and then return to original position. Then lift the other leg and repeat. This is a perfect abs+legs workout. Complete 3 sets of 12-15 reps of these.

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Self Improvement

Couple Entrepreneurs: How to Make It Happen With Your Partner



Partners entrepreneurs


Have you always dreamed of having success as an entrepreneur? Thoughts of working for yourself, doing things you’re passionate about, and not worrying about working for someone else may linger in your mind most of the time. If you’re married, there is a chance that your partner has some of the same goals, and that means the two of you could eventually become a pair of successful entrepreneurs who motivate one another, continually work hard, and reach all kinds of goals that will get you both further in life.


How to Make It Work


Although you may like the idea of becoming a successful entrepreneur while your partner does the same, it’s not uncommon to have some concerns about the situation. You may worry that you’re both going to take on too much and not have enough time for one another, but that isn’t always the case. It’s all about prioritizing work, setting a schedule, and being there to support one another through the ups and downs that will eventually occur.


Before working together to achieve goals, sit down and have a full conversation about the goals you’d like to achieve and the role you’ll each take on. Both of you will need to come to an agreement to keep work and the relationship separately while being respectful to one another. You can’t expect to have success with your partner if neither of you are respecting one another or collectively sharing ideas. You’ll need to focus on communication and compromising at times to make things work on a long-term basis.


Prime Examples of Successful Entrepreneur Couples


If you’re in need of motivation and encouragement because you’re not sure how to get your start in a specific industry with your partner, it may be best for you to learn a bit more about some of the successful entrepreneur couples out there. These couples work hard to achieve their goals and they support one another in various business ventures. They put forth the effort that is required of them to consistently achieve their goals.


Chris Sacca is a successful billionaire who once was fired from a job as a lawyer and then moved on to Google where had more opportunities to learn, invest, and become the success he is today. He is now the owner of a successful venture capital fund, known as Lowercase Capital. Although he’s had much success in his career, Chris Sacca’s wife, Crystal English Sacca, is a successful entrepreneur in her own right. She’s spent most of her career creating compelling and engaging commercials as well as digital advertisements for various companies. She’s worked for several of the most popular brands, including Sprint and HBO. In addition to these accomplishments, she works as an art director. While these two individuals aren’t doing the same things, they’re a married couple supporting one another while they each work hard to achieve their own personal goals.


In addition to Chris Sacca and his wife, Stewart and Lynda Resnick are another good example of a successful entrepreneur power couple. They currently have a net worth of 3.9 billion dollars. So, what is it that they’re selling? There is a good chance you’ve consumed at least one of the many products they own and distribute, such as Fiji Water or Halos oranges. The pair met when Lynda started her own ad agency and was assisting Stewart with a project for the business he was running at that time. Over time, they started working collectively together to invest and sell assorted products to the public, many of which are naturally good for human consumption.


Do What You Love and Respect One Another


There are plenty of entrepreneur couples out there. Some are just getting started while others have been in business for decades and continue to achieve a high level of success. Although you may be focused on figuring out your passion and what you want to do to get further in life while making a decent income, it’s important to understand that it’s possible for you to achieve the same level of success as some of these people who are earning millions of dollars each year. Most people don’t become a success overnight but figuring out what you want to do and how you’re going to make it happen is a great way to get started.


In addition to figuring out what you’d love to do for the rest of your life, you’ll need to remember to always respect your partner throughout the process. The thing about these successful couples is that they’re willing to provide support and guidance, they know how to communicate, and they believe in one another. If you don’t have respect, trust, and support in the relationship, it’s going to be difficult to have success as entrepreneurs together.


If you’ve always dreamed of running your own business with your partner by your side, it’s not a dream that is too farfetched. In fact, there are lots of successful couples that are working hard, reaching goals, and living the life they’ve always dreamed of having.

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Self Improvement

How Does Sleep Affect Your Mental Health?



Sleep and Mental Health

Sleep is our body’s repair mode. Our cells, tissues, muscles, and hormones are all replenished during the deepest phases of sleep. This ensures that we are operating at our best the next day.

Experts recommend about seven (7) hours of sleep a day for an average adult. This is keeps you mentally and physically focused. But what happens when you don’t get enough? Is there a link between sleep and our mental health?


The Link Between Sleep and Mood

Even someone who isn’t an expert on the subject can appreciate how active they feel after a good night’s sleep. In contrast, one can feel exhausted, irritated, and distracted after not getting enough the night before. That’s because sleep plays an important role in your mood and performance.

Researchers from the University of Pennsylvania conducted a study in which the subjects were restricted sleep to only 4.5 hours each night. After a week, the subjects reported greater levels of negative emotions and mental tiredness. Once they were allowed to sleep normally however, there was a sharp improvement in their mood.

Just as sleep impacts your mood, your present state of mind also has an equivalent effect on the quality of your sleep. If you’re anxious or stressed, your body will release hormones that force you to stay awake through the night, depriving you of much-needed rest. The result is a cycle of stress and lack of sleep.

Research suggests that around 15-20 percent of people who are dealing with insomnia (an inability to fall asleep) go on to develop serious mental depression. While research is still being conducted about the exact nature of the relationship between sleep and depression, there has been enough progress to indicate a strong correlation between the two.

People who suffer from insomnia are at a significantly greater risk to develop depression or anxiety. In fact, the onset of these conditions can be accurately predicted by studying the patient’s sleep patterns.


The Link Between Sleep and Learning

In addition to your mood, sleep also appears to impact your mind’s ability to learn. Three separate processes govern learning in your brain: acquisition, consolidation, and recall.

Acquisition entails receiving information and storing it in your neural circuitry. The second process, consolidation, strengthens the neural connections in your mind so that the memory is stored in an optimally useful form. Recall is when the brain accesses this stored memory when it is needed.

Poor sleep compromises all three of these processes. However, it is acquisition and recall that are most affected by sleep deprivation. Recent research has also demonstrated that a lack of sleep can reduce the brain’s ability to consolidate information it is presented with.

Students take note: inadequate sleep may negatively affect your chances of passing that exam. Indeed, you may even find yourself forgetting how to do simple tasks. If you’ve ever been involved in back-to-back all-nighters during exam week, you may already have experienced forgetting a solution to a simple problem – even after you’d done it half a dozen times!


Dealing with Sleep Problems To Improve Mental Health

If you’re experiencing emotional apathy, anxiety, depression, or irritability, one of the steps you can take before seeking a professional is to assess your sleep situation.

Treat sleep as a ritual. Similar to reading to a child before putting them to bed, a habit that helps one disconnect from gadgets and put their mind in a relaxed mood can go a long way towards ensuring a restful, wholesome, sleep experience.

Making time before going to bed is a good idea. Avoid exposure to bright lights (such as those emitted by computer screens and smartphones). Try not to consume caffeine or alcohol, as all of these can be detrimental to the quality of sleep (and may even prevent the onset of sleep completely).

Obviously, the way you’ve set up your bed (and your entire bedroom) will also play an important role in how well you’re able to sleep. For example, memory foam mattresses are often recommended for individuals who sleep in awkward postures that can cause back pain. For some good reviews, check out The Sleep Judge.

If you can’t get rid of thoughts buzzing around in your head, you may want to listen to some natural background sounds, such as rainfall or wind rushing through trees. This will ease your mind away from distractions, helping you drift off to sleep. If you get the recommended amount, see how replenished you feel the next day!


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