30 Day Ab Challenge: The Knee Tuck

Over the course of our 30-Day Ab Challenge, we take an in-depth look at each of the exercises used, and this week we delve into knee tucks.

Here’s how it works: Three exercises over 30 days, and we up the intensity each day. Simple.

Think again!

Our 30 Day Ab Challenge is a great way to jumpstart that summer body training! If you have summer on your mind or you’re just looking for a new challenge, join in and challenge yourself to three different exercises—the crunch, the plank, and the knee tuck.

Today, we give you the most vital advice for knee tucks. Alright, let’s get to it!

Knee Tuck

1. Balance yourself on ball, find stability, and then roll the ball forward with your feet as you tuck your knees into your chest
2. Keep your entire core tight to stay stable throughout the movement. To avoid wrist pain, spread your weight evenly throughout all fingers and palm

By the end of the challenge, your core will be stronger, your performance at the gym will enhanced, and your confidence will be boosted. Remember to track how you improve with each exercise, how you look, and how you feel. You’ll be surprised with the results!

Download the 30-day free workout schedule here.

Source: https://www.dynaprodirect.com/30-day-knee-tuck-challenge/

Supercharge Your Health With An Exercise Ball

Add an exercise ball to your workout routine and daily life to maximize results. Here’s how.

Shake up your get-in-shape sessions with a high quality exercise ball that won’t deflate on you when you’re in the midst of molding your body. Use the ball for full-body toning, stabilizing your muscles, strengthening your core, and improving your posture and balance. Bring the ball beyond your gym (or home!) and use it in the office as a chair — trust us, you’ll love it!

Exercise balls come in all different colors, sizes, and materials. Choose a ball in you favorite color with a thick lining that supports your body in the healthiest way. Go with a larger size (75 cm) if you’ll use it as a chair, and go for a standard size (65 cm) if you just want to use it for working out. If you have a smaller frame, or you want your kid or tween to start using the ball, then a smaller size ball (55 cm) will suit your needs. DynaPro Direct offers the highest quality lining, in colors like bright pink, blue, grey, and black — in all three sizes.

If you’re brave enough — or smart enough — to swap out your office chair for an exercise ball, or switch between the two throughout the day, there’s a few things you need to know:

• It’s important to change it up at work, since a classic office chair can be the source of major back and neck discomfort
• Exercise balls in the office are ergonomics-approved, and your boss (and coworkers!) won’t think it’s strange that you’re swapping your seat for a healthier option. In fact, it might inspire others in your workplace to do the same
• You’ll notice your core and back muscles strengthening naturally, which will improve your posture, confidence, and mood
• Sitting on an exercise ball is plain fun, and it might help you focus a bit more. Plenty of European schools encourage their students to sit on stability balls to improve focus and concentration throughout the school day 

If you’re ready to incorporate an exercise ball into your workout routine for lower-body training, here’s what you need to know:

• Be prepared to get down: The ball will act as a weighted tool when you’re doing floor workouts, like leg lifts, reverse leg curls, bridges, ball squeezes, V-presses, knee tucks, toe raises, and more!
• Don’t forget to squat: One of the most popular exercise ball moves is a wall squat. Place the ball between your back and the wall, and lowering down into a squat. You can do this with weights to increase the intensity of the move

If you’re ready to incorporate an exercise ball into your workout routine for upper-body training, here’s what you need to know:

• Push it: The ‘push’ motion will become your new best friend. Whether you’re doing body-balancing push-ups on top of the exercise ball, or working modified push-ups by executing the move while your hands (or feet!) are resting on the ball, you’re going to notice a huge difference in the strength you feel when the workout is over
• Love your six pack: Whether you can see it (yet!) or not, your core is going to be strengthening like never before. No matter what exercise you do with a stability ball, the core benefits big time, but if you choose to target your core while using the exercise ball, you’ll experience a satisfying burn that didn’t burn you out in the process. Try different variations of crunches — by the way, your back will be strengthening the entire time, too!

Source: https://www.dynaprodirect.com/how-to-use-an-exercise-ball-3-new-ways/

Exercise Ball Workouts During Pregnancy

Birthing balls are great for exercise, or to get into a comfortable position during pregnancy, labor or after your baby is born.

Why are birthing balls/exercise balls important?

No pregnant mother will argue the fact that it is hard to sit when you are pregnant no matter how comfortable that couch is, sitting on your exercise ball will help keep your posture in check. Whenever you sit – sit on your exercise ball.

During pregnancy it is very important to have strong back muscles as well as abdominal. Using an exercise ball helps maintain stability as the belly grows – and helps keep abdominal muscles strong. Strong abdominal are important during the pushing phase of labor. After the fourth month of pregnancy, many women give up on doing ab work on the floor because it can put pressure on the vena cava, a large vein that carries blood back to the heart. The weight of the pressure from the uterus can also cause a drop in blood pressure and reduced blood flow to the brain and placenta resulting in dizziness and nausea. While balancing on the ball you can still work your abs without the discomfort of using the floor as your tool.

Many believe that the recovery phase after pregnancy is much easier when you stay fit during your pregnancy. One of the easiest ways to use an exercise ball is to sit comfortably while you are working or relaxing. Using a exercise ball is a great way to improve your posture and balance, and to exercise your ab muscles. This helps your body support the weight of your pregnancy. You may find that your ball is easier to get on and off of as opposed to a hard chair or sofa. Also, sitting on a birthing ball will give you a mini-workout. As you rock or bounce on it gently, your tummy and back will be working hard to keep you upright. Setting up your ball is a very important step, while you are inflating your ball it should be firm to the touch, but not too hard – usually about 70% of the size is the proper amount of inflation. You want to make sure the ball is inflated enough that your hips are higher than your knees.

It is recommended to leave the ball for 24 hours after inflating before you begin to use it. The firmer the ball, the less stability it has, the harder the exercises will be for you. As you try to sit on your ball for the very first time, please take precaution and rest the ball against a sturdy chair or sofa, in case you need to steady yourself. Place your feet 20-25 inches apart feet firmly planted on the floor. Keep your spine straight, but lean forward slightly. This will help to strengthen your pelvic floor muscles, which is something that is very important in pregnancy to prepare your body for an easier labor.

Remember if you feel any discomfort or become out of breath, please stop immediately.

After you become comfortable with using your ball you can then begin these exercises.

Hip Swings

Sitting upright on your ball you can begin to rock your hips gently from side to side. Rotate your hips in circles also doing sets of 10 clockwise and counterclockwise.

Arm and Leg Lift

Sit erect on top of the ball with your hands on your thighs, feet flat on the floor about hip-width apart and a comfortable distance from the ball. Maintaining your balance, straighten your left leg and lift it up to hip level. At the same time, lift your arms out to the sides up to shoulder height. Return to starting position and perform with your right leg; do reps alternating legs. (Note: If extending your leg is difficult, keep your knee bent and just lift your foot off the floor).

Wall Squat and Back Massage

Place the ball between your lower back and the wall. Lean back against the ball, and walk your feet out so they’re in front of your belly, hip-width apart. Place your hands on your thighs. Slowly bend your knees into a squat position, keeping your knees aligned with your ankles and squatting no lower than your hips. Pressing gently against the ball, feel it roll up your back. Straighten knees and hips back to a standing position. Repeat.

Use your gym ball for your baby

You can use the gym ball to cradle your baby, rocking them to sleep gently. Also babies with head control may enjoy being held and bounced. Older babies that can sit or stand with support may enjoy batting and playing with the gym ball on the floor.

Source: https://www.dynaprodirect.com/blogs/articles/94191939-exercise-ball-workouts-during-pregnancy