Working out with a ball

So recently I have discovered some great workouts I can do with a ball. It allows me to get a great arm and ab workout, and entertain my son at the same time. So here is what I came up with [if you do not have children the only thing you will miss out on is the child's laughter, you will still get a good workout ;)]

First, you need to get a ball. Any ball, basketball, balance,medicine ball, etc... I used my son's bouncy ball.

Workout one:

Place ball between feet, keep legs straight and lift up and down. Repeat 10-15 times, on the last one hold for 10 seconds at the bottom.


Workout 2: 

Repeat workout one, but as you come up and down, rotate your legs around the ball. (see photo for clarification.) Repeat 10-15 times and hold at bottom for 10 seconds.

Workout three:

Place ball on ground and put your feet on top of it. Do 25-30 crunches. Hold crunch at top for 10 seconds.

Workout 4:

Find an empty wall. Lay on your back, with legs on the ground spread open. While lifting up with your abs, throw the ball at the wall. Catch the ball and release abs. Repeat 15-20 times. Hold at top at rep 5, 10, 15 and 20 for 10 seconds.

Workout five: 


Sit up straight. Hold ball out in front of you, engage your arm muscles by flexing them and throw the ball up in the air and catch it. Repeat 35-40 times.

Workout 6: 

Stay sitting up straight. Bring the ball in close to your face and push it off the tip of your fingers and catch it. Repeat 35-40 times.

Repeat Circuit

Ps don't judge our dirty home and how nasty I look!!