Anytime you add an element of stability to a workout, you engage the muscles differently and even add engaged muscles to certain exercises. Ever think your abs could get a great workout while you’re doing shoulder presses? The stability ball allows your body to work harder and more efficiently and you’ll end up with a body that is stronger, more balanced and a workout that is fun!

Here are 3 of the benefits of using a stability ball for workouts:

Core Strength

Everyone wants a flat belly but few people use the stability ball to strengthen and tighten the ab muscles. Yes, we know that diet is really what reveals your 6 pack but working the ab and back muscles on the ball can help you to sculpt those muscles so that they are ready to shine! When you do stability ball exercises like bicep curls, shoulder presses, crunches and even squats with the ball, your core muscles have to engage to keep you from rolling off the ball! This means that those muscles that you’d normally skip are getting a workout!

Balance & Posture

Balance and posture are something that we take for granted but you really can improve upon them. Learning to use your core muscles while sitting or leaning on the ball can help your body to learn to activate those stabilizing muscles when they are needed… Ever slipped on a patch of ice?! Proper posture is so boring, I know, but knowing that sitting up tall can make you look 10 pounds lighter is very exciting! Using the stability ball helps you learn proper posture which will make you look and feel better!

Challenge

Doing the same old exercises can be boring for your brain and your body. Simply taking your existing routine and adding a stability ball to it can help to spice up your workout so you aren’t bored AND you get a harder workout! Remember, adding intensity isn’t always about adding more reps or weight, it can be something as simply as adding a stability ball!

These are just 3 benefits of using a stability ball for workouts. If you haven’t already, I suggest you give it a try. Stability balls are found in nearly every gym and most of the time, you’ll have a friend that has one you can borrow! I’ve been using stability balls for my own workouts, as well as to train clients for years with excellent results! I’ve even included it in Month 2 of the Ten Pound Cut Down workout program because I think it is such a great way to add intensity and achieve great results. Give it a try and let me know what you think!

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Amy Mac is a certified personal trainer from SDSU and NASM and has a B.S. from Purdue in OLS. She is the founder of WithAmyMac.com, the host of the video podcast, Fit Life, is an Amazon Best-Selling Author and has been recognized by Shape Magazine as one of the Top Fitness Gurus to Follow on Twitter. She is also the co-founder of the health and fitness startup, EverydayBetter.com .

Day One: Power walk – 30 minutes Strength train – 20 minutes

Day Two: Warm-up (walk easily, then briskly) – 3 minutes Power walk – 2 minutes Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 10 times Cool down (walk easily) – 2 minutes

Day Three: Warm-up (walk easily) – 5 minutes Do your favorite strength-training move – 12 reps Power walk (4-6% incline) – 3 minutes Repeat steps 1 and 2 – 6 times Cool down (walk easily) – 5 minutes

Day Four: Warm-up (walk easily, then briskly) – 3 minutes Power walk – 2 minutes Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 6 times Cool down (walk easily) – 3 minutes

Day Five: Repeat Day One’s Routine

Day Six: Warm-up (Walk easily, then briskly) – 5 minutes Power walk – 2 minutes Run fast (don’t sprint) – 4 minutes Repeat steps 1 and 2 – 6 times Cool down (walk easily) – 4 minutes

Day Seven: Rest

• Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

• Add jumping to your exercise routine – also known as plyometric moves – to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.

• Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

• Don’t spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.

• Don’t be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

• Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.

• Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

• Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.

• Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

• Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

Here’s to a happy and healthy 2012 and success in your health and fitness plans!

• Instead of taking that leisurely stroll through the mall when you do your Christmas shopping turn that stroll into a power walk.

• Take the stairs while you are at the mall instead of using the elevator or escalator.

• Park in the lower lot of the mall and get that extra exercise by walking a little further to the mall.

• Try working out in the morning before your busy days get underway.

• Invite your house guests to work out with you so you can spend time with them and still get your exercise in.

• If you are traveling, check to see if your gym shares their membership with other gyms and try to get in a work out there. If not visit the local YMCA or get a one-time pass to the local gym.

To help ward off these conditions and to deal with the everyday wear and tear that aging has on our bodies, experts suggest that individuals over the age of 50 should consult their physician and a personal trainer to come up with a fitness plan that works for them.

Another condition that exercise for the elderly has proven to help is the arthritis-striken population. The appropriate exercises can reduce inflammation and relieve stiffness in those particular joints. It also increases flexibility, muscle strength, power and stamina. Elderly adults who exercise also gains the benefits that their younger counterparts also gain including: weight control, the ability to manage daily stress and improved self-confidence. Experts have also found that exercising as you age can also reduce the risk of premature death, can curb depression and minimizes the development of brittle bones.

Running, hiking, swimming, and playing outdoor sports are all great ways to get your daily amount of exercise, but why not try something new in these last few weeks of summer? Mix up your routine by trying one or more of the following and enjoy the weather while it lasts.

• Rock climbing: Although this sport requires the assistance of a professional, most people do not realize the amount of physical strength it takes to participate in rock climbing. Find an experienced rock climber in your area, and give it a shot. Before you know it, you’ll get the “hang” of it and will wonder why it took you this long to try it out.

• Kayaking/Canoeing: Kayaking and canoeing are not just fun water sports, but they are also very physically challenging sports. Experts suggest that you take your time learning how to kayak or canoe and enjoy the area in which you decide to try out your new sport. Row for awhile, but then take a break and take in the beautiful scenery around you.

• Water skiing: While water skiing is a sport that you may need to work up to, there is no time like the present to give it a try. Water skiing is a fun water sport, where you use a wide variety of muscles to participate in it and therefore it is a great summertime sport for someone looking for something new to try out.

• Snorkeling: If you are heading to the beach or if you live at the beach, pick up a mask and snorkel and get ready for a good time and a great exercise. Not only will you see some pretty amazing things below the water’s surface, but you will also be getting a great aerobic workout without even realizing it.

• Yoga and Pilates: Not all summertime sports have to be extreme summertime sports. Instead, buy a book or take a class on yoga and/or pilates and get started on your own path to holistic healing and exercise. Yoga and pilates can be done in the comforts of your home or your gym, but it can also be done outdoors where nature itself will serve as your calming background.

• Yard sports: Not all outdoor exercises or sports have to be organized. Shooting hoops with your family, friends or neighbors is a great way to get your exercise outdoors. Play a game of wiffleball or baseball with the neighborhood. Pick up a tennis racket and hit the local courts. Any outdoor sport that keeps your heart rate up and keeps you moving, is a great way to get your work out in.

So, whether you decide to take up a new hobby like water skiing or rock climbing, or if you and the local neighborhood kids have a pick-up game of wiffleball or kick ball, there are plenty of ways to get your exercise in and still enjoy the final days of summer.

Remember to drink lots of water and keep hydrated in whatever outdoor exercise you take part in and have a good time outdoors!

This is a handy list of “what to ditch” to make the exercise switch:

Get rid of that cheap pedometer. Instead buy a good $20 one that counts accurate steps, most cheap pedometers are highly inaccurate.

Ditch the old running shoes. Instead opt for a new pair and keep track of how much “mileage” you get out of them. Typically, if you run/walk 10 miles per week then shoes can last for 12 months (15 miles – 8 months, 20 miles – 6 months, 30 miles – 4 months).

Throw out the old cotton workout t-shirt. Instead invest in some shirts that are made of wicking fabrics. Wicking fabrics (like synthetics) do a better job of keeping you drier and cooler when you are exercising.

Toss the lightweight dumbbells. Instead try heavier dumbbells that are more challenging in your workout.

• Wear a pedometer to determine the distance you walk each day. Shoot for 10,000 steps per day. If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.

• Add jumping to your exercise routine – also known as plyometric moves – to build muscle and improve your bone density. Try jump squats or scissor lunges in your next routine.

• Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc. Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.

• Don’t spread germs. Always wipe down gym equipment before and after using them to protect yourself and others from germs and bacteria that can be passed from unclean gym equipment.

• Don’t be a creature of habit. Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.

• Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.

• Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise. Walk briskly through the airport in between flights if traveling by plane.

• Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.

• Yoga has many healthy benefits for your body and your mind. Even if you are a novice, take a class and try something different.

• Work out with your significant other or a friend or family member. This allows you to be a spotting partner for one another or just spend some quality time together working out.

While new treatments are constantly being studied and analyzed many believe that a cure will not be readily available during this lifetime. However, studies keep point to the fact that physical activity or exercise is one of the most effective ways to prevent the disease. Beyond a healthy heart and regulated body weight, studies suggest that exercise which raises your heart rate for at least 30 minutes several times a week can lower your risk for Alzheimer’s. In fact, it looks as though exercise inhibits Alzheimer’s-like brain changes in mice which decelerate the development of a major component of the disease.

Researchers have found that women age 65 and older who are physically active are less likely to experience a decline in mental function than inactive women. Another study was conducted by researchers at the University of Chicago in which mice, after having been bred to develop Alzheimer’s type plaque in the brain were allowed to exercise while others were not. The brains in the physically active mice had 50 to 80 percent less plaque than the brains of the sedentary mice and the exercising mice produced significantly more of an enzyme in the brain that prevents plaque.

Another study completed at the University of Washington School of Medicine and Veterans Affairs Puget Sound Health Care System also tested the effects of aerobic training on 33 women and men diagnosed with mild cognitive impairment, which is often considered a precursor to Alzheimer’s disease.

According to Oregonlive.com 23 of the volunteers, selected randomly, began an intense program of aerobic exercise, consisting of 45 to 60 minutes on a treadmill or stationary bike four days a week. The remaining 10, the study’s control group, spent the same amount of time performing non-aerobic stretching and balance exercises.

After six months, the aerobic exercisers showed significant gains in mental agility, while the non-aerobic group showed continuing decline in tests of thinking speed, fluency with words and ability to multi-task.

Even though it still remains unknown whether exercise can prevent Alzheimer’s, many scientists believe that lifestyle factors including exercise, mental stimulation and strong social connections are more likely to help in the prevention of Alzheimer’s disease than any existing pharmaceuticals or supplements.

4 Peeps Marshmallow Bunnies: 130 calories

1 Peeps Hollow Milk Chocolate Egg: 420 calories

5 Mars Mini Chocolate Eggs: 179 calories

1 Cadbury Solid Milk Chocolate Easter Bunny: 890 calories

1 Cadbury Crème Egg: 150 calories

12 Cadbury Chocolate Eggs: 190 calories

1 Dove Solid Chocolate Easter Bunny: 230 calories

1 Nestle’s Crunch Solid Chocolate Easter Bunny: 692 calories

1 Snickers Cream Sports Egg: 140 calories

1 Reese’s Peanut Butter Egg: 180 calories

1 Reese’s Reester Bunny: 798 calories

1 Brachs Chocolate Covered Marshmallow Egg: 43 calories

5 Brachs Malted Easter Eggs: 180 calories

35 Jelly Belly Assorted Jelly Beans: 140 calories

1 Cadbury Caramel Egg: 190 calories

5 Peeps Marshmallow Chicks: 136 calories

1 Large Solid Chocolate Bunny (7 oz.): 1050 calories

8 Robin Eggs: 180 calories

1 Milky Way Bunny: 160 calories

12 Cadbury Mini Eggs: 190 calories

5 Mini Kit Kats: 210 calories

1 Hollow Chocolate Bunny: 270 calories

1 Tootsie Pop: 60 calories

2 Tootsie Roll Snack Bars: 100 calories

2 Small Boxes of Dots: 140 calories

Feeling a little guilty after learning how many calories are in your favorite Easter treats? Don’t worry! Just use this handy guide to determine how much walking you need to do to work those calories off!

Jelly Beans: 1.4 miles

Peeps: 1.6 miles

Robin Eggs: 1.7 miles

Small Chocolate Bunny: 1.4 miles

Medium Hollow Bunny: 2.6 miles

Large Chocolate Bunny: 10.5 miles (!!!!!!)

Chocolate-covered Marshmallow Bunny: .6 miles

Chocolate-covered Marshmallow Egg: 1 mile

Editor’s Note: Mileage is based upon eating only one serving of each of the following candies. Should you eat more than one serving (according to package) or a combination of any of the following then your mileage will need to be adjusted.