Nice Bod ;-)

Winter is coming and people may be tempted to pack on the pounds for insulation. I'm trying not to, and keep fit and in shape even during the winter.

I am also noticing that the exercises I have been doing at the gym and at home are starting to pay off and my body is changing. At this point, I stopped and 1. admired, 2. assessed the change and 3. decide the next step of action. I don't really want to have a 6 pack for my abs, as opposed to just wanting a flat stomach. I also don't want my arms to be big and buff like a guy's arm, I just want a little bit of definition. So, with this said, I am going to change my routine a little and do more cardio and less weights. I am also going to try more exercises using the exercise balls as well.

For the cardio, since I go to the gym with my friends, I am going to develop a session like a dance class with soca music, which we know if you just ordinarily dance to it is a workout. So that's covered.

The exercise ball exercises are what I want to share with you. Just 5 exercises that work well (for me).

Number One: Crunches
Sit on the ball then slide down (moving your feet as you go) til your lower back is supported by the ball. Do ten normal crunches (straight up) and then ten to each side (diagonal if you may).

Number Two: Reverse Crunches with the Exercise Ball

Lie on the floor and place your feet on top of the ball. Use your heels to squeeze the ball against your thighs. Exhale and curl your pelvis towards your chest and left the ball off the floor. Slowly return to the starting position.

Perform 8-15 repetitions.

Number Three: Exercise Ball (Swiss Ball) Exchange between the Hands and Feet

Lie on your back with the exercise ball in your hands and your arms and legs outstretched. Exhale and lift your arms and legs until they meet in the center. Exchange the ball from your arms to your legs and then open your body so that your arms go overhead and your legs lower towards the ground. Reverse directions and take the ball from your legs.

Repeat 8-15 repetitions

Number Four: Exercise Ball Side Rolls for the Oblique Muscles

Lie on your back with your feet on the ball. Use your heels to brace the ball against your thighs. Lift the ball off the floor, and while keeping the ball lifted, slowly lower your knees to the side.

Perform 8-10 repetitions on each side.

Number Five: Plank Pike-Up (This is a real challenge!)
Lie on top of the ball with your shins on it and your palms on the floor under your shoulders. Now use your abs and legs, rolling the ball to your middle, lifting your hips and keeping your head down between your arms. (Your body should be in an inverted "V" shape.) Hold here for 1 count and then roll back to the start.

Perform 8-15 reps. Be sure to pull your abs in and keep your head even with your spine as you move in and out of the "V".