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On the Ball!Part of the On the Ball! program. This workout has never been performed. |
Description
Using stability balls, working the core and strength!
Exercise Routine
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Ball CirclesSit on the ball and place the hands on the ball for balance or place them behind your head (more difficult). Slowly begin to roll the hips in a circle towards the right, making small circles and then... Routine:Set 1: 10 reps Set 2: 10 reps |
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Ball Floor BridgeLie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and p... Routine:Set 1: 10 reps |
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Exercise Ball Pull-InWorks more of the lower abs. Start in a push-up position and place your lower shins on top of the exercise ball. While keeping your back completely straight, pull your knees in towards your chest, all... Routine:Set 1: 10 reps |
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Side Crunch - BallPlace your feet against a wall with your top foot in front of your other foot. Place a stability ball on your hip. Place your hands behind your head and slowly lower your torso towards the ground. ... Routine:Not available |
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Push-Ups - Feet on Exercise BallThis is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise descript... Routine:Set 1: 10 reps |
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Weighted Ball HyperextensionPreparation: Lie prone on an exercise ball. Position your toes on the floor for balance. Hold a weight under your chin or behind your neck. Execution: Raise your torso off of the ball by hyperextendin... Routine:Set 1: 10 reps |
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Squats - BallThe ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support ... Routine:Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps |
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Ball walksSit on the ball and place the hands on either side for balance. Contract the abs and slowly walk the feet forward as you slide the back down onto the ball. Continue walking the feet forward until yo... Routine:Set 1: 10 reps |
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pelvic TiltLie at an incline position on the ball with the hips down, head supported by the hands and feeling a stretch in the abs. Without rolling on the ball, squeeze the hips up then lower and repeat for 15 ... Routine:Not available |
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Hip ExtensionLie on floor with heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower, repeating... Routine:Set 1: 10 reps |
