RollingSands Harmony Blog

This is the second in a series of exercises for seniors. A couple weeks ago, we offered a video on an Overhead Press. If you are taking care of an arm or shoulder injury, or just starting on your fitness journey, don’t let the name “Senior Exercises” fool you. Watch the video and learn. Sometimes it’s important to be gentle with your body, know that and respect that. It’s ok.

This video shows the instructor using a soft weighted toning ball during the exercise.  As she informs us, you could also use an inflated ball if so desired (check out our 7″ mini-exercise ball and our 9″ mini-exercise ball).  Perhaps this is because you don’t want the added weight, but the inflated ball still offers resistance and will help you be mindful of your movements.  Sometimes we choose our exercise tool because of what we already have lying around the house!  And that’s fine, too.

Sometimes exercises or yoga practices labeled for “seniors” isn’t totally accurate. These exercises can also be used by individuals who are caring for an injury or for those who want to start out slow and gentle. There’s nothing wrong with taking advantage of gentle, “senior” exercises like these…no matter what age you are. Honor your body.

To perform these Overhead Presses, you could use a 2lb Soft Weighted Toning Ball or select a hand weight from our Neoprene Dumbbell Set.

More tips on toning those arms! It’s springtime…which means strapless dresses and swimsuits are just around the corner, right ladies?  In this video, you’ll learn a number of Pilates exercises using hand weights to help tone those arms.  Check out our new neoprene dumbell set which offers weights in 2lb, 3lb and 5lb pairs.  Great to have a selection for different exercises or to grow into as you get stronger.  And, it comes in a convenient carry/storage case.  You could also use the 2lb Pilates Toning Balls in these exercises as well.

A brief video on toning your arms in Pilates.  Being mindful of your movements and activating those muscles is a sure way to get results.  Adding a Pilates Ring, Pilates Bands, or soft-weight toning balls will also help you achieve your desired results…and quick!  These Pilates tools add weight and resistance to your routine and will help you to focus on engaging those muscles.

Following are just two lower body strength training exercises that you can do with Soft-Weighted Toning Balls.  If you’d feel more comfortable doing lunges on a non-slip surface, consider using a Yoga Mat as your base.

Squats & Lunges with Toning Balls

Squats with Toning Balls

Begin standing with feet parallel, shoulder-width apart.  Hold a Soft Weighted Ball in each hand down to your sides.  Keep abdominals tight while you bed hips and knees to perform a squat.  Repeat.

Lunges with Toning Balls

Stand with feet shoulder-width apart.  Hold a Soft Weighted Ball in each hand down to your sides.  Lift right knee high and take a large step forward.  Bend right knee to ninety degrees without the left knee touching the floor.  Step back into starting position.  Repeat by alternating legs.

If you are interested in reading more exercises using Toning Balls, just look to the right-side column on your screen and click on “Toning Balls” under our How-To Section.  This is the fifth article provided by Natural Fitness.  The product shown is an eco-friendly, phthalate-free Toning Ball.  These soft-weighted exercise balls are also called Pilates Balls, because you can incorporate them into your Pilates floor routines just as easily.

Following are just three arm strength training exercises that you can do with Soft-Weighted Toning Balls. For an added challenge you can add a Stability Ball with the Triceps Kickback (as shown).

Curls and Triceps Kickback & Extension

Curls

Standing with feet shoulder-width apart, hold a Soft Weighted Ball in each hand down to your sides.  Keeping upper arms tight to your sides, bend elbows and curl Soft Weighted balls up to chest height.  Lower Soft Weighted Balls slowly to start position.

Triceps Kickback

Start by placing left hand on top of Burst-Resistant Exercise Ball while holding Soft Weighted Ball in right hand.  With feet shoulder-width apart, bend knees slightly and distribute weight evenly between left hand and feet.  Keeping right elbow close to your side and upper arm parallel to the floor, press Soft Weighted Ball back until your arm is completely extended behind you.  Slowly bend elbow and repeat.  Alternate arms after one set.

Triceps Extension

Standing with feet shoulder-width apart hold the Soft Weighted Ball above your head with arms straight.  Bend elbows and lower Soft Weighted Ball slowly behind your head.  Straighten arms into starting position.  Repeat.

This information was provided by Natural Fitness, an eco-friendly yoga and fitness manufacturer.  We offer many Natural Fitness products, including these phthalate-free PVC products, hemp yoga straps, and more.

Following are just three shoulder strength training exercises that you can do with Soft-Weighted Toning Balls. For an added challenge you can do the Seated Shoulder Press on a Stability Ball (as shown).

Seated Shoulder Press and Side/Front Raises

Seated Shoulder Press

Sitting upright on a Stability Ball with feet flat on the floor, hold a Soft Weighted Ball in each hand at shoulder height.  Tighten abdominals as you press the Soft Weighted Balls straight up over your head.  Slowly lower Soft Weighted Balls back to shoulder height.  Repeat.

Side Raises

Standing with feet shoulder-width apart hold a Soft Weighted Ball in each hand down to your side.  Keeping arms straight, raise Soft Weighted Balls out to your sides until your arms are just above parallel to the floor.  Lower Soft Weighted Balls slowly back to your side.  Repeat.

Front Raises

Standing with feet shoulder-width apart, hold a Soft Weighted Ball in each hand down to your sides.  Keeping arms straight, raise Soft Weighted Balls in front of your body until your arms are just above parallel to the floor.  Lower Soft Weighted Balls slowly.  Repeat.

These exercises are showing a model using Natural Fitness Products that we carry.  Natural Fitness makes environmentally friendly yoga and fitness products, such as hemp yoga straps or phthalate-free vinyl fitness/Pilates products.

Following are just two back strength training exercises that you can do with Soft-Weighted Toning Balls. For an added challenge you can do this on a Stability Ball (as shown).

One-Arm Row and Pullover

One-arm Row on a Burst-Resistant Exercise Ball

Star by placing righ hand on top of a Stability Ball while holding a Soft Weighted Ball in left hand.  With feet shoulder-width apart, bend knees slightly and distribute weight evenly between right hand and feet.  Let left arm hand freeley below shoulder.  Draw up your elbow until the Soft Weighted Ball touches your rib cage.  Repeat.  Alternate arms after completing one set.

Pullover on Burst-Resistant Exercise Ball

Start in the seated position on the Stability Ball while holding a Soft Weighted Ball in each hand.  Walk feet out until the Burst-Resistant Exercise Ball is positioned at the shoulder blades and supporting your head.  Raise Soft Weighted Balls above chest.  Keeping your arms straight, lower Soft Weighted Balls Slowly behind your head until your arms are parallel to the floor.  Raise Soft Weighted Balls back over chest.  Repeat.

The model in this photo is using phthalate-free toning balls and burst-resistant stability balls by Natural Fitness Products.  We offer a variety of environmentally-friendly products by Natural Fitness and other manufacturers.  We also carry standard PVC products, too, so we hope you check out our store for all of your options.

Important precautions to take when using the Natural Fitness Soft Weighted Ball

• Use the ball over a padded surface.
• Maintain control of the ball at all times to avoid injury.
• While performing the exercises on the Natural Fitness Exercise Instruction Chart please follow the instructions carefully and be aware of your body’s limits.
• Keep body in a stable position when performing the exercises.
• Use the Natural Fitness Soft Weighted Ball in an open area,  free of interference of other equipment.
• Always inspect the ball for damages before each use. Should any damage be found, do not use.

Following are just two chest strength training exercises that you can do with Soft-Weighted Toning Balls.  For an added challenge you can do this on a Stability Ball (as shown).

Chest Press and Chest Fly with Toning Balls

Chest Press on Burst-Resistant Exercise Ball:

Start in the seated position on the Stability Ball while holding one soft-weighted ball in each hand.  Walk feet out until the stability ball is positioned at the shoulder blades and supporting your head.  Press the soft-weighted balls straight up over your chest by straightening arms.  Slowly lower arms back to shoulder position.  Repeat.

Chest Fly on Burst-Resistant Exercise Ball:

Start in the seated position on the Stability Ball while holding one soft-weighted ball in each hand.  Walk feet out until the exercise ball is positioned at the shoulder blades and supporting your head.  Raise soft-weighted balls above your head with arms straight.  Keep arms slightly bent and slowly lower the toning balls to your side until arms are parallel to the floor.  Raise soft-weighted balls back to top.  Repeat.

These exercises are showing a model using Natural Fitness Products that we carry.  Natural Fitness makes environmentally friendly yoga and fitness products, such as hemp yoga straps or phthalate-free vinyl fitness/Pilates products.

When performing a Pilates Criss Cross, hold a light pair of toning balls in the hands near the side of the head instead of clasping the hands behind the head. Lie down on the floor, legs bent and lifted above your hips. Tuck in the abdominal muscles and lift the head and shoulders off the floor. Extend one leg out while the other pulls in toward your chest. Switch legs, pushing the opposite leg outward while bringing the other knee toward your chest.

For more ideas on how to incorporate Toning Balls into your Pilates routine or Yoga Poses, visit Toning Ball Workouts at Livestrong.com.