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Video Transcript

Narrator: National Institutes of Health; The Centers for Disease Control. Dori Ricci, Master Personal Trainer, Athletic Club Northeast.

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Gym Smarts: Exercise Ball At Your Desk

If possible if you can get a ball and bring it into the office as a chair, it’s a great way to work your core muscles all day long while you are sitting on the ball.

Because anytime you move you are going to engage those abdominal muscles and lower back muscles. It’s also great if you want to work on your posture, because it kind of makes you sit up straight.

You have to sit up straight, because if you lean forward its really uncomfortable and it’s the best thing you can do for an all day work out for your torso

You can also use the ball since you have it in your office to do a lot of different exercises. If you would like to work your abdominal muscles what you could do is put your back on the ball,

put your elbows out, look up to the ceiling, and try to make sure you are only bending at your waist. And working on the ball is really a great way to work your abdominal muscles

because you work all of the muscles in your core. If you are a beginner you might want to put your feet shoulder width apart because it is a little easier to balance

If you are more advanced, you would put your feet together. You are going to be working those oblique abdominal a little bit more because they have work real hard to help you balance on the ball.

You can also rotating muscles in your abdominals by placing one arm around your waist and rotating your rib cage to one side. Make sure you do the same amount on the other side

And now I am going to demonstrate some exercises for your lower body. What you are going to do is take the ball. And you are going to place it behind your back on the wall

Move your feet out, so that when you come all the way down your knees are directly over your ankles. And then just come up and all the way down

And if you keep your back nice and straight you will be using your core muscles as well. And this works the quads, hamstrings, gluts, abdominals and lower back.

And now I am going to demonstrate an exercise you can do for your upper body it’s also going to work your lower body. And that would be a pushup

You take the ball and put it underneath you, walk yourself all the way out until the ball is on your knees and shins, put your hands a little wider then shoulder width apart

And come all the way down, try to keep your body perfectly straight, so we are using our core muscles, chest and biceps.

And then you can also lift your lower body and work your abdominals, your legs and your hips. And use your upper body as a stabilizer

And those are some exercises you can do in your office or just about anywhere with the ball.

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