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Stability Ball Core Exercises
• Ball Set-up:– Sit tall and make sure top
of legs are parallel to floor
– If your ball has rings,there should be enoughair to press only 2 rings
– Do not over-fill with air
Stability Ball Core Exercises
• Ball Curls:– Neutral spine– Chin off chest– Hands lightly hold head– Elbows wide– Lift and lower chest toward
ceiling– Ribs toward hips
Stability Ball Core Exercises
Muscle Group:Rectus abdominus
• Ball Oblique Curls– Same starting points as ball
curls– Rotate shoulders and reach
diagonally toward oppositeknee
– Alternate sides or perform 1 set on each side
Stability Ball Core Exercises
Muscle Group:Obliques
• Weighted Ball Curls– Same set up as ball
curls
– Hold weight to chest, above forehead with elbows bent or extend arms overhead
Stability Ball Core Exercises
Muscle Group:Rectus & Transverse Abdominus
• Arm to Ball Plank
– Legs and torso createone straight line
– Elbows or hands under shoulders
– Head lifted
Stability Ball Core Exercises
Muscle Group: Rectus & Transverse abdominus, Erector Spinae
• Back Extension
– Belly on ball
– Lift and lower chest and shoulders
Stability Ball Core Exercises
Muscle Group:Erector Spinae
Stability Ball Core Exercises• Superman Back Extension
– Belly on ball
– Lift and lower chest and shoulders
– Lift arm and opposite leg at the same time
Muscle Group: Erector Spinae, Glutes, Hamstrings, Deltoids
• Assisted side plank:
– Practice your side plank bylightly elevating yourself onthe ball
– Start with belly on the ball and slowly roll to side
– Stack or stagger your feet
Stability Ball Core Exercises
Muscle Group: Builds shoulder, abdominal and hip stability
• Balance Hand Plank, single or both arms– Back and legs in-line,
chin up
– Chest between hands
– Lift arm overhead or tothe side
Stability Ball Core Exercises
Muscle Group: Deltoids, Trapezius, Transverse Abdominals
• Inverted Balance Push-ups– Start in plank position
– Lower chin to an inchabove floor
– Keep chest betweenhands
Stability Ball Core Exercises
Muscle Group: Pectorals, Deltoids, Transverse Abdominals
• Ball Pass Hollow Body Crunch– Aim to keep arms and
legs extended
– Pass ball between hands and feet while elevating shoulders
Stability Ball Core Exercises
Muscle Group:Rectus & Transverse abdominus
• Ball Roll Curls– Press hands on ball to
top of legs– Extend arms to roll ball
up to knees and backdown to lying
– Roll to side of knee towork obliques
Stability Ball Core Exercises
Muscle Group:Rectus abdominus
• Hip Bridge Balance– Lie on floor with lower legs
pressed to top of ball– Lift backside to make a
straight line from heel to head
– Roll ball toward lifted backside, then extend legs back to start
Stability Ball Core Exercises
Muscle Group:Glutes, Hamstrings
• Kneeling balance (advanced)– You can use a wall or friend for
support and assistance to get on– Stand behind ball and hold wall in
front– Slowly bring knees to ball and slowly
lift feet from floor– Slowly bring one arm at a time away
from support– Be ready to step down if you wobble– Try on a soft carpet and with someone
to assist you the first few times
Stability Ball Core Exercises
Muscle Group:Glutes, Core stabilizers