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Ball Exercises

Nov 8th, 2011

Overhead lateral flexion 

Overhead Lateral Flexion 

  • Begin by standing with your feet hip width apart and the ball in your hands overhead. 
  • Shift your weight into the right foot, engaging your abdominal core for stability. 
  • Tilt your body to the right as your lift your left leg, maintaining a straight line from the ball to the left toes. 
  • Repeat 5-10 times, and then switch sides.

Squats 

  • Begin by standing with your feet slightly wider than hip width apart, holding the ball in both hands.
  • As you squat down, raise the ball to shoulder height in front of you. 
  • Hold the squat for a second and return to the starting position.
  • Repeat 5-10 times.

Chair squats 

  • Place the ball between your knees and extend your arms out in front of you at shoulder height.
  • Bend your knees and sink your hips behind you, as if you were sitting into a chair; aim to bring your thighs parallel to the ground.
  • Repeat 5-10 times.

Bridge Press 

  • Lying on your back, bend your knees and place your feet flat on the floor.
  • Place the ball between your knees and press your lower back into the floor.
  • Lift your hips high and press your hands into the floor; hold for a second and return to the starting position.
  • Repeat 5-10 times.

Ab Lift 

  • Lying on your back, extend your legs up to the sky.
  • Place the ball between your ankles and press your lower back into the floor.
  • As you engage your lower abdominals, tuck your pelvis and press the ball toward the ceiling. 
  • Repeat 5-10 times.

Lunges 

  • Begin by standing upright, holding the ball overhead.
  • Take a step forward with one leg, lowering yourself until the top of your leg is parallel with the floor. As you do so, bring the ball to shoulder height in front of you. Make sure your knee does not pass beyond the toes to protect the knee.
  • Return to the starting position and switch to the other leg.
  • Repeat 5-10 times on each leg.

Standing Russian Twist 

  • Begin by standing with your feet hip width apart and the ball at waist level.
  • Twist the ball to your right, pivoting onto the ball of the left foot. Be sure to keep the abdominals tight to protect your back. Then twist to the left.
  • Repeat 5-10 times.

Extended Crunch Pass Off 

  • Lying on your back, bend your knees and place your feet flat on the floor.
  • Hold the ball between your hands above your head behind you.
  • As you crunch, pass the ball to your feet, and release down to the starting position. Crunch again, and pass the ball back to your hands.
  • Pass the ball back and forth 5-10 times, keeping your low back pressed into the floor.

Boat 

  • Sitting on the floor, place the ball between your knees, calves, or ankles. 
  • Bring the shins parallel to the floor as you balance on your sitting bones. Extend your arms out in front of you at shoulder height.
  • Keep your back straight and your abdominal muscles engaged.
  • Hold for 3-5 breaths, then rest. Repeat 3-5 times.

Side Lying Leg Lifts

  • Lying on your side, prop yourself onto your elbow for support. 
  • Place the ball between your ankles and engage your abdominal muscles.
  • As you contract, lift the ball 4-8 inches off the floor.
  • Repeat 5-10 times, then switch to the other side.

Pendulum 

  • Begin standing with your feet together and the ball overhead.
  • Extend one leg behind you as you tilt forward, creating a T-shape with your body. Keep your arms extended and your core engaged.
  • Tilt 5-8 times on each side.

Extended Tilt

  • Begin in a wide squat with the ball extended in front of you.
  • As you inhale, push onto your right leg, lifting your left, and extending the ball overhead diagonally.
  • Return to the squat, and push off onto the left side.
  • Alternate 5-10 times.