Fit Ball Exercise, Core Strength, Abs, Balance, Super-set
Our website has programmes for you to follow every day and reminders to help you stay on track. *** TOP 5 Supplements We Recommend To Speed Up Success: efit30.com/blog/5-supplements...
*** EFIT30 APP - choose from a range of at-home training options: efit30.com/efit30-app
*** Lengthen + Strengthen Pilates and Lifting 4 Week Program smartbods.mypthub.net/p/41820
*** 12 Week At-HOME Workout with Dumbbells Program for Women: smartbods.mypthub.net/p/21841
*** How to Set Goals - Fitness GPS (GOAL PERFECTING SYSTEM) efit30.com/challenges/fitness...
Website: www.efit30.com
Facebook: facebook.com/efit30
Pinterest: www.pinterest.com/efit30
If I said "hardcore workout" I mean you can do it, but you will feel it! :) This is part of our superset series designed to help you build your own personalised workout at home.
You will need a fit ball and a wall! Join Jess as she expertly takes you through this challenging but fun 15 minute workout.
Start with this 15 minute routine and add another set to double the challenge or add in workouts that focus on other body parts from other eFit30 routines. This is part of the superset series workout 3.
This Fit-ball workout has been designed to strengthen your core muscles, flatten and tone abs as well improve your balance. You'll also work your glutes and thighs.
Remember to always warm up before exercise and stretch after the workout.
Join us for our FREE Monthly Workout Challenge. There's a new theme or program for you to participate in each month. Head to the website for more information: efit30.com/challenges/free-ch...
she makes it look so easy
You're an excellent teacher. Thanks for this!
the balance moves are so nice !
Great! Will incorporate in my classes. Thank you!
tough, but perfect burn!! love it! thank you for sharing!!
You make this look easy! Thanks for your insight!
your workouts really do work
this was super helpful! i'll try some of these today at the gym thank you!!
You make it look soooo easy!❤️
very good little workout just getting back into it, side abs lift are quite difficult (balancing on the ball) will need to work on that one.... thank you for this short video
Thanks, I like ur no-nonsense approach.
I love this and you explain the proper form so well. Thanks
That was really hard!! It's amazing how tough just holding a position is. Great video.
Totally agree about not ignoring the back!
Great video!! you helped me alot!!
Awesome workout
Love this, so good to see Aussie women keeping us fit and strong!
K MmI=3iN7
nice video!!! thanks!
Thank you very much!!! Your body looks so nice!!
Man, that was a workout!
Nice, I will try do it!
love it thx
This is a great channel! Thanks for all the great ideas and workouts. Let me know if you need more guest videos. Sean in sunny Florida :)
Wowwww I love it iwanna try it to myself Super interesting
Awesome!
Perfect warm up with an Aussie accent.
excellent - thx
Cool glad you like it.
Hi. I am loving this workout and want to try it at the gym. I will start with 15 minutes first and was wondering how many reps of each would you suggest doing?
Nice 👍🏻!
I ❤ this workout!!!!!
I got a lumber L5S1 herniation, can u follow this exercise to strengthen my core muscle, or what ball work out will u recommend?
yes i was falling off in the beginning as well...thats the part that give you a good work out trying to stay on while doi g the excersize keep at it i learntoloveit cant let it defeat me...lol
Wow, you made those look easy! I did most of them! Very good workout indeed! I'll keep practicing and will hopefully get strong enough to do all the exercises! Well done for the push up on the ball, I could barely plank on it! Thanks again, good stuff!
+Lucifer Morningstar Glad you enjoyed it.
really good stuff starts at 4:50
enjoyed this girl
Thank you so much, these exercises on the fit ball very rich and useful for women . That's great.
Bảng Nguyễn Kim Thanks for the comment. Jess has more videos here kzhead.info/channel/PLnciynPp7cykU7P5S8GJUu0Nc--JccQ8Z.html and we have a couple more fit ball routines like this kzhead.info/sun/ipZvhriXj2iOe6M/bejne.html
She makes it look so easy! First time trying this routine but it's great. Will definitely do it at least 4 times a week from today :)
Mix it up with some other routines too!
Thanks for this, Ive been needing advice on how to strengthen my core since i had back surgery. The surgeon was too useless to send me to someone to show me what I should be doing. This has made an improvement.
+Shady Lady I had a crush fracture in L2 and this is part of the reason this channel exists. My doctors told me for years to do Pilates and swim to improve my core. Long story short I finally did it and never looked back. Hope you continue to improve good luck.
I know it depends person to person but what size ball are you using?
Güzel egzersizler
Waaay harder than it looks. But good, because I can work up to doing it without falling off :) Good workout!
+Mary Adams Yes you should see big improvements in two weeks of practice.
Awsome
Hey is there a video that can make me lose weight
Im 11 and I way60 kg I bout a fitnes ball and thank u so much☺
Oh my GOD I almost busted my Face LOL it was fun but scary LOL My equilibrium wasn't ready for this workout LMBO
Lori F Yes it is harder than it looks but is fun and different and your core will thank you! :0
Can we use that ball to play volleyball? :D
A lot of balancing!! Good workout
What are the calories that are burned in this segment?
Excellent stability and core workout. Good for stabilizing the spine and core and strengthening the hip flexors and obliques. Good work Jess.
I've ordered the yoga ball and going to try it soon
Enjoy
+Natasha Summers I'm investigating the best guide for developing abs easily and discovered a fantastic website at Toms Magic Shortcut (look it up on google)
good
Much harder than it looks but ill keep trying :)
I've been a power-lifter most of my life. I figured these Pilates type exercises were just for girls - until I tried them. I never realized how many muscles I WASN'T exercising all this time and how UNBALANCED my muscular development was. Now, I'm concentrating on these "girlie" exercises until I bring them up to par with only occasional power-lifting moves. I like the leg curls on the ball better than leg curls on a machine because using the ball requires a lot more interaction with more muscles.
Mystery47 z
Great video!! I definitely felt the burn! :) what is the exact size ball that we should be using? also will this workout have any effect on my face, will i get toning there as well if i continue this exercise daily? Thank you!!! :)
There are two ways to determine the correct size fitball™ for you height. By measuring from the tip of the shoulder to the fingertips and use the following size chart. You can also use your standing height and go by the following size chart. Arm length 56-65 cm 55 cm ball Standing Height: Up to 5' 3" (157 cm) Arm length 66-80 cm 65 cm ball Standing Height: 5'4" to 6' (158 cm - 182 cm) Arm length 81-90 cm 75 cm ball Standing Height: Over 6'1" (over 182 cm) If seated on the fitball™, your hips should be slightly higher than knees. When prone over the ball, hands and feet should be able to be placed firmly on the ground.
If you generally lose weight from your body or specifically go into "shred" mode you will have an appreciably thinner face as you lose fat from all over your body.
Do have any videos of exercise's for teenagers to do that have arthritis?
+Bianca Mayne Not specifically Bianca, sorry to hear that you have arthritis.
I tried using my stability ball with the video. I am 5' 4" and have a 65 cm ball. When I sat on the ball, it was too short. The ball seems very small compared to the one used in the video. Any suggestions would be helpful.
Carol Butler Hi Carol, Good question, so good in fact that I put together this blog post on our website to answer your question! If I missed anything let me know here. www.efit30.com.au/how-do-i-choose-the-right-size-fitball/
POP!
Do I have to do the these exercises every day if I am suffering from Lawer Back Pain
+Kimo Ibrahim Be careful, you need proper medical advice. I try to exercise 2-3 times a week and vary the types of exercise. Like mixing swimming with Pilates. My back surgeon suggested this as I have a crush fracture in L2
Great video, Thank you, it was very informative. I'm going to do this workout 5 days a week for a month. at the end I'll post before and after pics. ... You're very easy to look at by the way.
Scott's Thoughts and? What are the results?
It´s a very good workout!!! I only have a doubt, about the breath.... Are you supposed to breath when you are doing stregh? thanks fingers up!!!!!!
Excelente! solo le falta indicar cuando inhalar y exhalar, que es muy importante...!!
looks easy but Ha!
Omg. The plank on the ball.....
Ikr it was so hard
You are super
What's the best excercise ball? Mine seems to like to move when I'm working out? Any ideas? Thanks
Brenda Hunter It may be the size rather than the band or type, read more here www.efit30.com.au/how-do-i-choose-the-right-size-fitball/
***** I have the right size. I have the 55cm since I'm 5'3. And advice? Do I need one that has sand in it? Thanks
That may help but it the movement is to help your core stability. Make sure your are working on a stable surface. Also some exercise requires you to lift the ball, so you will be lifting the additional sand. My recommendation is no, but it will be personal preference in the end.
Good
Alicia Sanchez Thanks. :)
so im a guy who almost has abs i have a good percent belly fat and am like super close to getting abs will this help me get abs if i almost have them??
+Marcus Williams if you are that close then it's diet that will get you there quickly. You already have "abs". Reducing body fat will make them visible.
Will this workout also be effective if you only do the 15 minute workout and repeat it each day?
+Eline Engelen for awhile, but you will get bored and you will also need to try other routines. We have over 200
What is the size of the fitness ball you're using?
+Daniel Magallanes Read this article on our website to choose a fitball that suits you www.efit30.com.au/how-do-i-choose-the-right-size-fitball/
Looks great but fear I might pop the dang ball with that bouncing sitting.
Thanks for watching. Enjoy. Obrigado por assistir. Aproveite.
When I do a lot of these workouts the ball slips out from underneath me, any tips?
You may want to try one that is weighted with sand.
If I do this a few times a week, how soon should you expect to start seeing results?
Lindsay Nakash You will feel the difference after a couple of weeks. Mix it up a bit and do other exercises too. Here is a suggested routine and diet plan etc, it's all free not tricks no sell :) www.efit30.com.au/6-week-boot-camp-train-like-an-olympian-efit30/
Lindsay Nakash
wow look at that staghorn fern in the background 😍 hahaha!
+Belinda Jones yeah my neighbor knows ferns. :)
what size of a ball should I get?
tania cobo We have a a blog post on this here www.efit30.com.au/how-do-i-choose-the-right-size-fitball/
11:22 all over the place. Cant stay still to save my life
Did you anchor your feet into a wall? This is not easy you may need to give it a few tries before you get it right. Also as you continue your balance and strength will improve. You may be surprised how different it feels in a few days after you have tried again. Sometimes your brain needs a chance to assimilate and learn like learning to ride a bike or roller blade!
Excellent workout, it made me sweat like a pig :) Thank you!
Awesome, I've never actually seen a pig sweat , but nice that you had a great work out. Some of the new routines we have will make you sweat too. Also there is a routine Angela did called Pilates Essentials 3 that is a good core routine which I'm about to remaster because the original was poor quality. Try that one. I did it a couple of days ago feels like someone punched my stomach today. :) enjoy
I keep falling off!!!!!!
Try a weighted ball with sand ballast in it.
lol I can picture that without knowing what you look like.
Rachel Camilleri "
always tense up your core. my balance and strength has improved tons by learning to always tense up the core
Rachel Camilleri l
What is the size of ball
+Harish Kawadkar you need the one that fits you. Read this www.efit30.com/how-do-i-choose-the-right-size-fitball/
great for all body workout, not great for just core. Title should say all body workout, not core.
I'm rollig away haha
You will get better as you keep practicing! It's fun and you will get a strong core.
Ok, it looks still so simple and easy, but when you practicing it, it's a 'little' harder.
ApplecinnamonPunch5 😆😆😆
Boing boing boing!
Я ❤️ суши
The back exercise hurt my bad back. 😒😒
it's so hard balancing(:
Emily Thai You will get better at it!
is there some sand in the ball?
+Ren Lidong Yes
oh, then could we put wate into it to get the same function?
You look somewhat like Drew Barrymore :)...cheers...!
😊👍
Sorry for my English, I'm from Brazil
How can u not fall hahaha i give up
Get a ball with sand in the bottom and lean against a wall until you get your balance
I think I can manage 5 minutes of this! Jess is extremely strong and fit. I am sooooo not!
nobody can do this?!
my word she is hot
lmao
That little bouncing routine at the beginning was waaaaay HOT!! Those and her "rotations" have convinced me that I MUST find a way to be "Santa" at her local mall, during the Holidays! Yes, it would be SUCH Joy for this tight-bodied little vixen to take her seat upon Santa's lap, whispering into my ear WHAT she so badly NEEEEEDS for Christmas, while she grinds away with that delicious derriere, as she has so seductively demonstrated!
You're fucking disgusting
squats bad , lol