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Posts Tagged ‘Exercises’

The chest press can be done on a bosu ball, using kettle bells instead of dumbbells.  Start by holding a kettle bell in each of your hands.  Tighten your abs and place your upper back on the bosu ball.  Press your feet against the floor and lift your torso to a table top position.  Now press the weights up over your chest.  Your arms should be straight at this point.  Now bend your elbows to lower the weights to your shoulders.  Now lift the weight straight over your chest again.  Repeat for 2 sets of 12.

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To do this exercise, hold a kettle bell in each of your hands.  Your abs should be tight as you place your upper back on a balance ball.  Place your feet on the floor and press to lift your torso to a table top position.  Now lift the weights up over your chest so that your arms are straight.  Bend your elbows to bring the weights down to your shoulders.  Now press the weights straight over your chest again.  Repeat for 2 sets of 12.

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Try the seated kettle bell snatch on a bosu ball.  Start out the exercise by tightening your abs as you lift the kettle bell from the floor with both hands.  Carefully sit down your bosu ball with your feet shoulders width apart.  Clench your abs and let the weight fall to your knees.  Now lift the weight up overhead.  Make sure to squeeze your abs, glutes and thighs to keep your balance and to protect your back.  Do the movement very slowly to control your form.  Repeat the entire motion for 2 sets of 12 repetitions to start.

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The seated kettle bell snatch can be used to build arm strength.  Begin the exercise by sitting on the edge of a workout bench.  Squeeze your abs tight and lift the kettle bell from the floor with both hands.  Your feet should be shoulders width apart as you lift the weight up over your head.  Be sure to squeeze your abs and thighs in order to protect your back.  Do the movement slowly so that you can control your form.  Repeat for 2 sets of 12 repetitions to start.

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The one arm kettle bell snatch can be done on a bosu ball.  Begin the exercise by clenching your abs.  Use your right hand to lift the kettle bell and carefully step onto your bosu ball.  Place your right arm out at your side and keep your feet shoulders width apart as you bend at your knees to slowly do a squat.  As you squat, let the weight fall to the level of your knees.  Now, as you come to a standing position, lift the weight straight up over your head, squeezing your abs, glutes and thighs to keep your balance and to protect your back.  Do the movement very slowly in order to control your form.  Repeat the entire motion for 2 sets of 12 repetitions (on each arm) to start.

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To do an abdominal stretch, begin by lying on your belly on a mat.  Place your palms at the level of your shoulders.  Keep your abs clenched as you press up with your hands as if to do a push up but without moving your torso.  Press up on your hands until your arms are straight.  At this point your spine should be curved.  Now hold this stretch for 15 seconds and then use your arms to lower your torso back to the original starting position.

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Try these single arm dumbbell exercises to strengthen your arms and your chest.  Start by lying on a flat bench, holding a 5 lb. dumbbell in your right hand.  Keep your abs tight and your feet flat on the floor.  Raise the dumbbell above your chest.  Make sure that your elbow is slightly bent.  Now lower your right arm again until it is parallel to the ground.  Repeat the movement for 2 sets of 8 repetitions on each arm.

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