Choose the Right Exercise Ball

When you sit on an exercise ball, your knees should bend at a 90-degree angle with your feet flat on the floor. If you order online and you can't check it out, choose the size based on your height:

under 5’1” = 45 centimeter ball

5’1” to 5’7” = 55 cm

5’8” to 6’1” = 65 cm

over 6’1” = 75 cm

For beginners, sitting on the unstable surface of a ball can take some getting used to. If you slightly underinflate your ball, you’ll get the hang of it quicker. Pump it up to be more firm as you gain experience.

Sample Exercises

There are dozens of exercise-ball routines to work your abs and legs, but here are two to get started. Most balls include an instruction book with many more.

• Leg Lifts/Extensions. Sit on the ball and lift one leg. Tighten your abdominal muscles to keep the ball from moving. Hold your leg lifted for five seconds. Raise the opposite arm as you lift. To make it harder, extend your leg directly in front.

• Prone Stretches. Lie with your abdomen resting on the ball. Extend one arm and the opposite leg, and hold the position for five seconds. To make it harder, extend the same arm and leg. Or extend both arms and one leg.

How about a new apartment to go along with your new approach to fitness? University Square offers spacious Flagstaff apartments perfect for home workouts that are conveniently close to colleges, dining, and shopping. Call us to learn more today!

The post Home Workouts Using an Exercise Ball appeared first on University Square Apartments Blog.

The University Square community is an active and vibrant part of the Northern Arizona University environment. In support of a healthy lifestyle, experts have found that using a foam roller is a great way to warm-up or cool-down before or after a strenuous activity, or it can be used as a stand-alone program to increase flexibility and loosen stiff joints. 

How to Use a Foam Roller in Your Fitness Routine

A foam roller workout applies pressure to muscles, simulating a massage. It loosens tight muscles and will speed up your recovery after exercising. Not only will foam rolling decrease soreness in muscles, it also increases your range of motion.

Roll your calves by putting a foam roller underneath the knee and lift your body up onto the palms of your hands. Slide yourself back and forth on the roller, while flexing your ankle up and down to work out kinds in the calves. Don't be afraid to linger for a few seconds when you a muscle spot that feels tight.

Roll your upper back which can become tense and tight from the stress of your day. Lie on the foam roller, by placing it just below your shoulder blades. Lift your hips up from the floor allowing your upper back to be supported by the roller. Move in a back and forth motion to loosen tight upper back muscles.

Roll your glutes, working separately on each side. Sit on the roller with one ankle crossed over the other side knee. Put pressure on your glutes as you roll back and forth with the body. Repeat with other ankle crossed to stretch alternate glute.

After your workout, relax in your spacious Flagstaff apartment home at University Square. The scenic environment, complete with outdoor grills and a picnic gazebo provide the perfect end your biking or jogging activities. While located near NAU, we offer pet-friendly living spaces in our studio, one-bedroom or two-bedroom apartment homes.

The post How to Use a Foam Roller in Your Fitness Routine appeared first on University Square Apartments Blog.