Excercises in place of Stability ball exercises

[rfinken77]

Hello,

I do not have a stability ball and really not interested in purchasing more equipment right now. I have a weight machine, bench and dumbells.

I am working out at home and plan to start next Monday.

What are my alternate choices instead of:
Stability Ball Leg curl
Stability Ball Jacknife
Back extension on Ball

Thanks

[Lisa~]

Stability Ball Leg Curl - You could hook your feet under something and do glute/ham raises on the floor.

Stability Ball Jacknife - Do you have a place to hang from? Do hanging leg raises. If not, do V-ups on your bench.

Back Extension on the Ball - Prone Ys, sometimes called airplanes or supermans, done face down on the floor.

Those are just some possibilities. Do you think those would work?

[Craig]

Hey RF,

For ball curls, do the waiters bow as seen in this video: http://www.youtube.com/watch?v=mzT6PNRTQoY

For the jackknifes, do the mountain climber.

For the back extension, use the RDL or again, the Waiters Bow.

Thanks! Let us know how it goes.

Craig

[RacerBill]

Awesome video, Craig! I'm going to be double-checking my form on split squats and step ups now.

Question: what's the purpose of pinching the back skin on the waiter's bow? Is it just to keep a novice from rounding their back?

[Craig]

once you lose the skin youve started to round your back, so yeah, its a cue.

stolen from paul chek's golf biomechanics book or something like that.

cb