The Key to Health and Fitness
The key to achieving good health is really quite simple. About now youre undoubtedly thinking, if it is so simple, why is the health level of the overall population declining at a record pace?
Of course the key to how one becomes healthy and maintains health is not difficult. In fact you may already know several of the things you should be doing to improve your health. It becomes complicated when we are faced with choices that are less than healthful and they cloud our judgment. These distractions compete for our attention with more healthful alternatives that may not seem quite as exciting.
We must allow ourselves to become focused by gaining an understanding of what is required in order to get the big prize – a healthy life. Basically there are three parts we need to master including proper nutrition, fitness, and finally the motivation to keep on track with both.
Proper nutrition, or healthy eating, is probably the most basic and easiest to understand principle of good health. Virtually everyone is aware when they are eating something that is healthful versus a food that is void of nutritional value.
Many times the simplest method of including a majority of healthful foods in the diet is to focus on good foods to eat rather than on bad foods that should not be eaten. As with most things in life, focusing on the positive usually produces the best results. Try to include as many fruits, vegetables, lean meats and whole grains as possible in each days meal plan. By including a large amount of good foods each day, you will find that theres little room left for the not-so-good foods. Proper nutrition will be nearly automatic.
Unlike nutrition, fitness is a bit more difficult to incorporate into daily life. The primary reason for this is that everyone must eat in order to live. Achieving proper nutrition simply means making the right choices for something you are going to do anyway. Activity, however, is not something we must do every day. Even though we should move every day, we wont suffer major consequences immediately if we dont. Instead, the price will be paid years down the road.
The key to increasing ones fitness is to build upon the activities already in place. For example, walking is an activity that most people perform every day. To get the most of this daily activity, expand the amount of walking you do. For example, park in the back of a parking lot to increase the number of steps it takes to reach your destination. Once inside a multi-level building, take the stairs to move from floor to floor rather than the elevator. Start with small changes and build from there.
Once you have increased your natural activity level it is time to focus on developing a fitness routine. Start slowly with just a short period of time devoted to your program each day. Even ten minutes is a good start. The key is to start a program and stick with it.
Sticking with it is where the motivation factor comes in. Motivation is tricky and its different for everyone. Many people are motivated by doing something routinely and building on it. If youre one of those people, consider yourself lucky and just get started with your health plans. The rest will take care of itself.
For the rest of us it is important to find what motivates us. Maybe its buying a new workout outfit or trying a new healthful recipe. Many people like to read fitness magazines and search online for new tips and exercise techniques. Others read inspiring stories and quotes.
Whatever it is for you, find it as soon as possible and hold on to it. Getting motivated is the number one key to achieving your health and fitness goals.
Is Your Exercise Routine Actually Making you FATTER & Looking OLDER?
By Rob & Kalen Poulos, Authors, Fat Burning Furnace
If you’re like most folks trying to burn off stubborn flab, you might still be relying on long duration, moderately paced aerobic or “cardio” exercise.
But loads of studies have shown that this is not only a mere waste of time, it is actually A HUGE MISTAKE.
There are several shocking reasons, but I’ll focus on the two main issues affecting you in this article.
PROBLEM #1: The So-Called “Fat Burning Zone” Is Fool’s Gold
When you exercise at a moderate pace for extended periods of time (as in the typically recommended percent of your target heart rate, or the “fat burning zone”), your body does burn fat during the exercise.
But while this may sound good, it’s actually bad news.
As is often the case with the “alarm/response” mechanisms in your body, over time, this can actually send a signal to your body to keep a certain amount of stored fat available for your next workout.
You’re essentially telling it that it needs fat available to burn, because you’ll be doing this exercise again soon. So while we may be burning some calories during this exercise, after the exercise is over, our body can begin storing up some fat for the next workout.
To make matters worse, the amount of calories burned during even an hour of this exercise is not enough to make a dent in your body’s fat stores, even over the long term.
And typically this type of exercise will just make you hungrier and you’ll end up eating those calories back and more at the end of the day.
Obviously not what we’re looking for!
PROBLEM #2: You’re Not Getting Healthier & You WILL Look Older!
The other big problem with moderately paced aerobic exercise performed several times per week is that it trains your body (heart, lungs, muscles, etc.) to become efficient.
Again, this may SOUND good, but what is actually happening is bad for your long term health and will make you look older.
This is because you are working only within your existing aerobic LIMITS, without improving your aerobic CAPACITY.
Why is that so important?
Because it is your capacity that determines how your body responds in times of physical, emotional, and mental stress. You are effectively training your body’s vital systems to be weaker, not stronger.
Maybe even worse is the fact that hours of this exercise each week has been shown to increase the production of “Free Radicals” in your body.
These scavenging nastys eat away your body’s nutrients and tissues cause you to LOOK and FEEL up to 10 years OLDER than you actually are.
All of that work to look worn out and older?
But don’t worry, this is easily fixed…
My wife Kalen and I REVERSED this process and on the way lost over 101 pounds by using these tips (along with a few other techniques).
We did it by enjoying delicious foods several times a day, every day, almost never hungry…
We DID NOT do one minute of ‘cardio’, but still lowered our resting heart rate and re-captured that near boundless energy of our 20s…
I also lost nearly 10 inches of stomach flab, and Kalen dropped 8 dress sizes, going from a 12 to a 4…
We are both REALLY proud of how far we’ve come and since we’ve seen so many others struggle with this same problem, we put together a little presentation where you’re going to learn everything else you need to know (including our inspiring before & after pics) here:
Unusual Tips And Unique Tricks That Fight Fat Fast... Click Here To See
You’re going to be blown away when you learn the REAL reasons you’re still flabby, out of shape, or just plain fat…
Enjoy the presentation and you’ll thank us later
Rob & Kalen
Your Heart Will Thank You For This Way of Exercising
If going to the gym for hours on end to do the same thing over and over doesn’t feel right, you’re on to something. Because it isn’t natural.
Forcing your body to perform the same continuous cardiovascular exercise by repeating the same movement, at the same rate, thousands of times over, without variation, without rest, is unnatural.
This type of demand does not exist in nature. You never see animals moving that way. Our ancient ancestors never moved like that– unless they were under great stress.
Yet endless moderate exercise is what you’re told will be the only way to make your heart “healthy.” In fact, this is“National Heart Month” and you’ll see endless advice like this for the next few weeks. Just today I read an article advising that“2 hours and 30 minutes of moderate aerobic activity is recommended each week.”
But moderate aerobic activity for long periods of time is the opposite of what your heart needs for top performance.
It’s not the quantity, it’s the quality of the exercise that counts.
Today I’ll show you what I mean, and how you can easily boost your heart’s power by using a simple alternative.
You see, your body adapts to whatever you throw at it. And so, when you do “cardio” at the gym, your body adapts… but in the wrong direction.
Cardiovascular endurance exercise “downsizes” your heart. Your output shrinks, and what you get is efficiency. That means you economize your heart’s power so you can go long distances.
The problem is, no one ever stopped to think if training like this – building endurance – was the right thing to do.
And as it turns out, you give up something much more valuable by training for endurance with cardio.
The first question you’re probably asking is, what’s wrong with increasing your endurance?
The problem with it is, instead of building heart strength, it robs your heart of vital reserve capacity. Your heart’s reserve capacity is that portion of its highest possible output that you don’t use during usual activity.
Think of it as money in the bank. If you have $50,000 in your checking account, you won’t be bothered by a $1,500 repair you didn’t expect. But if you only have a tiny amount in reserve, any surprise could mean disaster.
Your heart works the same way. If your heart is in good shape and you only use 40 percent of its capacity during your normal daily routine, you’ll have enough reserve power to help you when you need it. But if you give up your reserve power by running and doing long-duration cardio, a sudden stressful event can trigger a heart attack.
Heart attacks don’t occur because you lack endurance. They occur when there’s a sudden increase in demand that exceeds your heart’s capacity to handle it.
Giving up your heart’s reserve capacity to adapt to unnatural bouts of continuous, prolonged, durational exercise only increases your risk of sudden cardiac death.
And endurance exercise doesn’t just weaken your heart, it mimics the effects of stress, poor diet, and aging.
A groundbreaking study of long-distance runners showed that after a workout, the blood levels and oxidation of LDL cholesterol and triglycerides increase. And as I read further into the study I found that prolonged running disrupts the balance of blood thinners and thickeners. This has the effect of increasing inflammation and blood clotting – both signs of heart distress.1
Cardiovascular endurance exercise is bad for your bones, too. A study published in the Journal of Clinical Endocrinology & Metabolism found that long-distance runners had reduced bone mass. This is true for both men and women – and women had an increased risk for osteoporosis, as well.2
So, instead, if you want a heart that’s ready for action at a moment’s notice, with the extra capacity to deal with stress, you can use a simple alternative to endurance exercise.
Think “cardiopulmonary exertion.” This means that in place of exercising for longer and longer, you make your workouts brief but “progressive.”
What do I mean by progressive? You start off easy at a level that’s comfortable for you, and then increase the difficulty (pick up the pace or increase the resistance).
The key is, don’t increase the time you spend exerting yourself. Just increase the challenge a little bit each time. In this way, you’ll be training your heart, lungs and muscles for strength and peak capacity but not endurance. This reprograms your body to cut fat, stay lean, prevent pain and build real heart strength.
In fact, here’s a capacity-building movement you can try right at home. It’s straight from PACE Express DVD Program and it’s called a Jack Knife. The trick to getting the most out of the Jack Knife is to keep your legs and arms completely straight through the entire period of exertion.
If you are accustomed doing vigorous exercise, this should be a cinch. If not, take your time and build up slowly to a point where you feel comfortable.
1. First, lie with your back on the ground or floor. Lay your arms and your legs flat so that your body forms a straight line.
2. Lift your arms, with your palms facing the ceiling, and your legs off the ground 12 inches.
3. Inhale as you lift your straight arms and straight legs up so that your hands touch your shins, and your body looks like a closed folding knife.
4. Exhale as you lower your limbs back down quickly – but don’t let your arms and legs touch the floor. This is very important to work your muscles enough to deplete their glycogen and enter the supra-aerobic zone.
5. Lift again, keeping your arms and legs straight. Do this for as many repetitions as you can, for three sets. Remember to recover fully between each set.
If you’ve never done a Jack Knife before, start with just a few. Vary how fast you do them and how many you can do for a true cardiopulmonary workout.
Add 3 Years to Your Life in 15 Minutes a Day
A new study published in The Lancet showed that just 15 minutes a day of exercise can increase your life expectancy by three years and reduce your risk of death by 14%.
The study included more than 400,000 people in Taiwan who were followed for an average of eight years.
The people who exercised just under 15 minutes a day were 14 percent less likely to die from any cause, 10 percent less likely to die of cancer, and had a three-year longer life expectancy, on average compared to those who did almost no physical activity.
Every additional 15 minutes of daily exercise beyond the minimum 15 minutes further reduced the risk of all-cause death by 4 percent and the risk of cancer death by 1 percent.
The benefits of even low levels of physical activity were seen in all age groups, in both men and women, and in people with cardiovascular disease risks.
“The knowledge that as little as 15 minutes per day of exercise on most days of the week can substantially reduce an individual’s risk of dying could encourage many more individuals to incorporate a small amount of physical activity into their busy lives,” wrote Dr. Anil Nigam and Dr. Martin Juneau, of the Montreal Heart Institute and Universite de Montreal in Quebec.
These findings further corroborate that you don’t need to do long brutal workouts to drastically improve your health.
So, if you aren’t on a regular exercise program you may want to consider starting one.
Have a healthy day.
Rob & Kalen
This Section Introduces You To A Wide Range Of Exercises
Depending On Your Choice and/or Your Personal Situation.
All has wondered at some point eventually which cardiovascular exercise is better. In simple terms, both low and high intensity exercise helps you to burn off body fat. The burning question here is- which is the more effective to burn off additional body fat.
It’s probably common knowledge by now that during intensive physical exercise, the body burns glycogen, which is usually a type of stored carbohydrates that have been stored in your liver and muscles for energy. During low intensity workouts, the body will also burn a good deal of fat.
If you’re wondering how well it works, the answer is apparently no, as there are actually so many obese people still around.
The researchers were correct to a point when they they found out that the human body burns additional body fat during low intensity workouts such as walking or swimming. During a high intensity exercise for instance jogging, your body will burn a lot additional calories. Even if a few of your calories burnt have been from glycogen, one can find however several fat calories burned too.
Bodyweight Cardio Exercises
It works much better than low-intensity cardio at an even pace. Low-intensity aerobic exercise is perfect for turning the fat into fuel, so in the normal scheme of things it can’t be overlooked.
Cardio Exercises – Which is Best?
When I first started cardio training, all I used to do was running. I did not do much of it, probably about once a week, and did not do it for long, only ten to twenty minutes at a medium intensity. As time went by however, I started to learn about low intensity cardio, high intensity interval training and I started to use various cardio machines available at the gym. I have found each machine or cardio exercise to be different and below are my personal experiences of them.
Cardio Exercise For Good Health
Cardio, cardio, cardio. Just the thought of it makes most of us shudder while for others, it is like a four-letter word. But why has this phrase garnered so much attention?
Choosing Low Impact Cardio Exercise
Many people feel limited in their options for regular cardiovascular exercise. The most common options are walking, jogging, and running. The problem with all of these activities is that they are high-impact and can have short term and long term impacts on your joints.
High intensity aerobic exercise will juice up your metabolism after you have completed your workout. This effect is virtually nonexistent in low intensity cardio or aerobic training.Accumulatively, one’s body will burn up more and additional calories during and after you’ve finished a high intensity cardiovascular exercise than it will with low intensity.
One can inject high intensity exercise as an add-on to your aerobics by introducing interval training. Walk for 5 minutes or so, and then break into running for the next 5 minutes or so. Then, walk briskly again until you possibly will have caught your breath and then sprint for a minute before you walk again. From this point, you can alternate your jogging and walking for the next 15 minutes. That should be enough, unless at the end of that you feel you still have energy to burn. It differs with every one.
One of the best items concerning cardiovascular is the more you do it, the more energy you will have. Cardio will help you to burn calories, even though it is extra useful for keeping your energy levels high.
If you have on no account tried cardio before, you need to give it a shot. If you are one of those who enjoy exercising, you’ll find cardiovascular the best way that you can augment your energy and remain in top shape.
If you are just starting out, you’ll want to go slow and keep your cardio exercise in track – as it’s really easy for you to over exert yourself. Please don’t, you will be defeating the whole purpose of exercising. Just do what you can comfortably. After all, exercise is to keep you alive and feeling alive, not to kill you.
Personally, I follow a routine call the PACE method. While apart from PACE I still do cardio now for a maximum of about five minutes I find that the PACE method is very effective in keeping me fit and active.
So, to those who don’t know about PACE, let me tell you what it’s all about in a nutshell. I alternate fast walking with slow walking. The fast walking is the cardio/aerobic aspect of the exercise and the slow walking is the recovery. I start off by walking for 3 minutes slowly and the speed up for the next 3 minutes. I then slow down for 2 minutes and speed up for 2 minutes. I end it up by walking slowly for 1 minute and fast for 1 minute. And I am good to go. 12 minutes. Isn’t that great? Personally, it works for me. If you feel for something more strenuous than this you can try the Exercise Ball (see the Article on Ball Exercises below.)
The physical and emotional health of women can have much broader impacts on the people closest to them and, others may argue, the social and economic health of the society as a whole. This is because women are often the primary care givers for ageing parents and children, and can take on nurturing roles within their local communities and schools as well.
The physical, emotional and mental health of women can therefore be the basis for the good health of everyone else. Men, too, have their trials and challenges but for a moment let’s consider women’s health.
Whether it is in the home or workplace, whether as a new mother or grandmother, whether it is as sister or best friend, wife or lover, women lead very busy lives! Taking on these significant responsibilities, and trying to lead with strength and support with tenderness, can sometimes mean there is very little energy leftover to care for oneself.
To safeguard your own health and happiness consider the following five sure-fire ways to boost your quality of life, relieve anxiety and take better care of you.
Exercise: Exercise is nice to think about but not so easy to do, especially if you haven’t done much in a while. The amazing thing about it is that just a little has a big effect. It will improve your mood almost straight away, and over time, your muscles and bones, which in turn will improve your overall heath especially later in life after menopause. You will be so glad you did any, and if it can be a little weight-bearing exercise, even better.
Walking is the easiest way to start if you haven’t been active for a while. Start slowly and work up to a fast walk for 20 to 30 minutes several times a week. Biking, dancing and stair-climbing are also good and free. Joining a gym or yoga class is also a great idea, if you can manage it, but it takes more time and money because you’ll need to get to classes on time and may need guidance with some of the exercises.
Food: What you eat has a big impact on your energy levels and mood, as well as your general health. Eating enough fresh fruit and vegetables is important for energy and to ensure you get enough vitamins and minerals. Vegetables also assist in cleaning toxins from your system, as toxins can cause you to feel sluggish and gain weight.
Be sure to include plenty of water in your daily intake as well to make sure you stay hydrated; after all, your brain is depending on water to help you function at your best.
Relax: It is important for you to take the time to allow yourself to feel relaxed and peaceful sometime during your busy day. You may have a hobby, like to read, or enjoy your early morning tea alone. Take the time to be still at least once a day, and do something that feels good for you so you can have a moment where you can breathe and let your mind wander.
Surprisingly, without trying, you may find at this time that solutions to problems become evident. Laughter is another way to relax and let your thoughts go free for a short time. Try to laugh each day!
Regular checkups: There’s nothing worse than having an ache or pain and, not knowing what it is; you imagine all sorts of health problems.
Put your mind at rest and go see your doctor for the usual check ups. If you have no major problems you will worry less about the little aches and pains, and if you are heading for something serious, you will have caught it early which will help you get the best possible treatment sooner.
Try new things: Today it is easy to get good information about almost anything, from how to make a pond skimmer to how to keep the romance in your life. If there is something you’ve been curious about why not give it a try? From pottery to golf; guitar lessons to salsa dancing; digital photography to pattern making and fashion design. You could make your own cosmetics, eco-makeover your house, teach yourself to weld, or build a pizza oven in your backyard.
Learning new things, putting yourself in a situation to meet new people, and getting outside of your normal routine can improve yourself esteem and make life more interesting. You’ll be pleased you found the time to do something for you.
Yoga is a combination of exercises, postures, and meditation that have been practiced for many years. It is spiritual practice in Hinduism whereas in the western world it is in the form of physical exercise.
In the western world, people are more concerned about being fit and healthy. Hence, yoga has become a very popular form of physical exercise in the western countries.
Yoga exercises can be done by all the individuals from young to old. Yoga exercises can also be utilized for treating diseases. There are yoga exercises especially for the people with heart problems or with some other health condition. These exercises can be utilized as supplementary therapy for diseases such as cancer, asthma, and AIDS.
The exercise system which is a blend of yoga and pilates is known as yoga pilates.
Yoga exercises safety guidelines
This article presents guidelines for making sure you practice yoga with weights safely. These guidelines can help you determine what’s safe, but practically speaking, it’s up to you to draw your own guidelines.
Yoga Exercise For Losing Weight
Yoga training can help in weight loss reduction. But, what are the benefits of doing Yoga exercises for burning high calories and producing fat loss? Yoga exercising may help produce better body shapes and health benefits.
The need to stay fit and healthy has been inculcated into the minds of people all over the world today. Yoga has been deemed as one of the most efficient as well as effective techniques which will help in ensuring good health and well-being for people everywhere. A lot of experts in the field of Yoga have started yoga classes for people where the different yoga postures and exercises will be demonstrated clearly in front of all.
While performing yoga exercises, you can experiment with the different yoga poses. You can stop doing the poses, when you feel that you are not comfortable doing it.
There are different types of yoga poses. They are enlisted below:
Restorative and relaxation poses
Seating and standing poses
Mudra and bandha
Backbends core standing
Tips to be considered while doing yoga and pilates practice are enlisted below:
Wear comfortable clothes that will assist you to perform the exercises properly
Use either yoga mat or rug for performing the different asanas for yoga
Avoid doing yoga poses in full stomach
Perform the exercises in well ventilated rooms
While performing any pose, if you feel uncomfortable then immediately come out it
Yoga exercises are a very useful defensive and remedial therapy.
It helps in attaining peace of mind, increases concentration power, and brings about harmony in relationships. These exercises would help you in attaining physiological benefits, pain management, or as a remedy for psychological problems.
So if you think Yoga is the way to go, you can teach yourself as there a quite a few good books around or join a reputable class with an experience teacher.
If you suffer from asthma, you probably think that you can’t exercise properly or safely. Contrary to what many think of this subject, there are ways that you can get in shape and exercise, even if you suffer from asthma.
Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath, and chest tightness. Asthma tends to occur with people who are genetically or environmentally presdisposed to the condition.
Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise, and exposure to things such as dust mites or cockroaches.
You can prevent asthma attacks by doing the following:
1. Bathe your pets weekly.
2. Don’t smoke or permit smoking in your home.
3. When mold or pollent counts are high, you should stay inside with air conditioning.
4. Wash your bedding and any stuffed toys at least once per week in hot water.
5. Wash your hands every chance you get.
6. Get a flu shot.
7. Wear a scarf over your mouth and nose in the winter months.
8. Be proactive and know your triggers and how you should avoid them.
Now that you know what you know about asthma, you may be wondering where exercise fits in. As most doctors will tell you, you shouldn’t give up on sports or exercise at all. You just have to be smart about how you play and take special pre cautions to avoid attacks.
Almost all doctors agree that the best way to prevent attacks during exercise is to keep your inhaler and medication close by. You should never use the inhaler more than 3 times during a game or exercise session. If you are up the previous night with coughing and wheezing, it’s always best to go light with your exercise the next day.
For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 – 10 minutes of exercise and will often be worse in cold or dry air.
If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, and team based sports. There are many activities for you to choose from, to ensure you get the exercise you need as well.
Keep in mind that the condition of asthma isn’t “all in your head”, it is a real physiological medical treatment that will require treatment to prevent and treat. Even though your doctor will be your best friend in treating asthma, you are the one who can prevent your symptoms.
Always be smart, take your medication, and be proactive. Don’t let it put you in a life of misery – as you can enjoy exercise just like everyone else.
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The Exercise ball is one of the best and unique fitness tools that is out there today. It is also one of the least utilized pieces of equipment. Aquilino Cosani, an Italian engineer, first manufactured the ball to be a toy back in 1963. It wasn’t until a physical therapist, Mary Quinton, utilized the ball for children with neurological disorders. The exercise ball did not make it to the US until the 1970 and it seems that the general public is just starting to get aware of its benefits.
What makes the Exercise ball so effective is that it forces the user to use many stabilizing muscle to balance while performing the exercise. This means that more muscle fibers are firing, you are burning more calories and because of the position that you are usually in, it puts a lot of emphasis on your core (rectus abdominis, lower back, transverse abdominis, internal and external oblique’s.) And everyone seems to want to have tight abs.
Fitness Exercise Balls – how to choose the Best Exercise balls
Whether you are wishing to lose weight or tone up muscles, using fitness exercise balls can prove very effective in achieving your goals. As you will soon discover when considering purchasing this piece of fitness equipment there are many different types to choose from. So choosing the right one for you can prove somewhat of a challenge. Using The Swiss Exercise Ball to Tone Muscle
When it comes to losing weight and toning up your muscles exercise is very important. You could if you want spend money on a gym membership but a Swiss exercise ball can prove just as effective. Plus, this form of exercise equipment will cost you considerably less than joining a gym would.
Yoga Exercise Ball – Do you use yoga to help you get fit? If you do, have you considered using a yoga exercise ball to help with your poses. In fact this piece of equipment is not only useful to those who already doing yoga regularly but for those who are only just starting to use it. For those who do yoga on a regular basis will find that helps to make the yoga exercises more of a challenge.
Safety with Exercise Balls Exercise Balls are unstable for obvious reasons. Using an exercise ball can be quite fun. The difficulty comes from the balls roundness, which also contribute to giving you a tremendous workout.To hopefully motivate to try the exercise ball the next time at the gym or to try an exercise on the stability besides crunches. That is what I meant when I previously stated that this was one of the most least utilized pieces of equipment at the gym. The exercise ball happens to be one most dynamic pieces of equipment at that gives you a huge range of exercise options.
One example would be a basic squat. Position the exercise ball between your lower back and the wall. Move your feet out about 8 to 12 inches. When you squat you want three 90 degree angles. These 90 angles are at your hips, knees and ankles. Your shins and upper body is to be perpendicular and your thighs parallel with the ground.
If this sounds too easy add dumbbells for weight.
If adding dumbbell weight is still too easy, extend one leg out and perform single leg squats. There are few people that I know who have the leg strength for this exercise.
A pushup is another exercise that there are multiple options that can per formed with an exercise ball. You can perform this exercise with your hands on the exercise ball and feet on the ground. Added difficulty would be to place your feet on a bench and keeping your hands on the exercise ball.
You can also place your hands on the ground and feet or knees on the exercise ball. To add difficultly you can try diamond push-ups or traveling push-ups. Traveling push-ups is where you move side to side while performing the push-up. You start by doing a normal push-up and then at the top, move the left hand to the right. The right hand then goes out further to the right. You would perform another push-up and move back to the left by moving your right hand to the left and then the left further to the left.
These are just two small examples. There are many, many more. I would like to invite you to do some further investigation on this and try a few of the exercises out. There are thousands of examples out there. The benefits will be a stronger core, possibly quicker weight loss and make your body more functional and less prone to injury.