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Easy Home Exercise Ball Movement


Exercise balls can easily be overlooked in our workouts, thinking they are just "for beginners" or just "yoga balls".

You can get a full body workout with just these easy five moves below!


Here's how to get started:


Warm up for five minutes with some dynamic stretches—knee hugs, ankle grabs, inner-thigh stretches, walk-out planks, walking lunges, arm rotations, trunk twists. Then do the following moves in order for as many reps as possible for the time indicated. Aim for little to no rest between sets. Complete the circuit three times. Mix this exercise ball workout into your routine twice a week for max results.


Pike


How to do this exercise:

1.Start in plank position with palms on floor and shins on ball. 2. Draw hips forward and up (ball will roll under toes) until butt is in line with shoulders. (To modify, bend knees if needed.) Pause, then slowly return to start. Repeat for 30 seconds.

Sets:3




Ball Pass


How to do this exercise:

1.Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor.  2.Lift your head, neck, and shoulders, and place the ball between your legs. 3.Lower your legs and reach your arms back.  4.Come back up and grab the ball. Continue to pass the ball back and forth from your hands to your legs and perform this exercise ball workout for 30 seconds.

Sets:3



Weight Press


How to do this exercise:

1.Lie on your back with your heels on the exercise ball. Hold lightweight dumbbells just above your chest with your palms facing forward. 2.Press the weights straight up over your shoulders as you exhale. Hold the position for three counts, then lower the weights. Repeat for 1 minute.

Sets:3



Single Leg Bridge


How to do this exercise:

A.Lie faceup on floor behind ball with knees bent and feet on ball and arms on floor by sides. Lift hips so body forms a straight line from shoulders to knees.

B. Pause, then slowly lift and extend left leg straight up. Lower leg, then return to start. Repeat for 30 seconds. Switch sides; repeat.

Sets: 3




Push Up On Ball


How to do this exercise:

1.Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your thighs. 

2.Pull your navel in toward your spine, bending your elbows.

3.Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight but not locked. (Keep your head in line with your spine and your core engaged)

Sets:3


Assisted Situps


How to do this exercise


1)Plant your toes up firmly against a wall or steady surface

2)Place the exercise ball firmly under your buttocks and lower back. Gauge a position that works best for you.

3) Lay back slowly, placing your hands behind your head in true situp fashion.

4)Perform situps

Sets:3

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