Stability Ball--Body Weight Exercises

Trainer : Anne Falconer

Introduction
If you have a ball you sit on at your desk--here are a few body weight exercises you might want to try for a short core and strength workout.

Warm Up
Do the seated lumbar mobility to warm up.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Lumbar Mobility - Seated On Stability BallExercise      
Cobra - Prone on Stability BallExercise28    
Bridge on Stability Ball - Lower HipsExercise210-12    
Push-Up - Kneeling with Hands on Stability BallExercise28-10    
Bridge - Hamstring Curl w/Feet on Stability BallExercise210    
Lat Pull - Rolling on Stability BallExercise210    
Kneeling Prone Plank on Stability BallExercise2 7-10 seconds   
Lower Body Twist: Supine on Stability BallExercise210    

Cool Down

Program Exercises

LUMBAR MOBILITY - SEATED ON STABILITY BALL

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Extend the spine.
  • Stack the ears over the shoulders.
  • Shoulders slightly retracted and feet about shoulder width apart.
Movement :
  • Move the pelvis forward, backward, side to side, and in a circle –find neutral.
  • Think of moving the pelvis and avoid using the legs.
  • Variations: Try figure 8 movements, Try with one leg off the ground, Try with eyes closed.


COBRA - PRONE ON STABILITY BALL

Reps: 8 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Lay in prone position with stability ball positioned under upper abdominals below the sternum.
  • Legs straight, with core and glutes activated.
Movement :
  • Brace the spine by drawing your lower abdomen inward.
  • Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction) and downward (depression) while externally rotating the hands so the palms face away from the legs.
  • The chin should be tucked in while lifting the torso off the stability ball.
  • Hold position for recommended time.
  • As strength increases, repetitions may be held for longer periods.
  • If client complains of discomfort in the low back, have him or her concentrate on squeezing the glutes (do not externally rotate the hips). Keep feet straight ahead throughout the entire exercise.


BRIDGE ON STABILITY BALL - LOWER HIPS

Reps: 10-12 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • For proper alignment in supine bridge it is important that the head be resting comfortably on the ball with the neck in a neutral position.
  • Don’t let the head drop backward, or forward with the chin down.
  • Chest should be lifted.
  • Hips, knees, and ankles should be aligned.
Movement :
  • Lower and lift the hips with control.
  • Don’t allow the legs to move in and out (abduction and adduction of the hips).
  • Keep the knees stacked over the ankles.
  • The ball should not move.
  • Imagine gripping a small ball between the knees.
  • Think of pushing the hips toward the ceiling.
  • Think of directing the tailbone towards the scapulae (emphasizing erector spinae).


PUSH-UP - KNEELING WITH HANDS ON STABILITY BALL

Reps: 8-10 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • In optimal posture, safely assume a kneeling push-up position with hands on stability ball.
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining optimal posture (the key), slowly lower body down toward stability ball.
  • Return to the start position and repeat movement.
  • Do not let abdominal region sag!
  • Perform repetitions slowly!


Notes : Stabilty ball can be placed against wall for learning the push-up.

BRIDGE - HAMSTRING CURL W/FEET ON STABILITY BALL

Reps: 10 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Lay supine of the floor and place both feet on the ball.
  • Have arms straight out with palms facing upwards.
Movement :
  • Start by drawing-in the core and raising the hips up.
  • Maintain this position keeping the core/glutes activated and also the feet together.
  • Draw the feet into towards the glutes performing knee flexion while maintaining hip extension.
  • Continue for desired repetitions then lower the hips back to the floor in a controlled manner.


Notes : 10 reps is a good goal for a beginner. You may need to do fewer if the stability is too challenging.

LAT PULL - ROLLING ON STABILITY BALL

Reps: 10 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

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Preparation :
  • Assume a kneeling position on the floor with your hands and forearms resting on the ball about shoulder-width apart.
  • Before initiating the movement, set yourself in an optimal postural position.
Movement :
  • From the start position, draw your belly button inward toward your spine.
  • Maintaining optimal posture, flex the shoulders while extending the hips. The shoulders and hips must move together while spine is stabilised.
  • Return to the start position when the abdominals can no longer stabilise the starting postural alignment.
  • This exercise requires a lot of stabilisation! If a person cannot perform the 'draw-in' manoeuvre, this variation must be simplified!
  • Use a slow tempo (examples: 3-3-3, 4-0-2, 2-2-2).


Notes : Only move as far out as you can with the back in neutral position. With practice , you will be able to move further, making the exercise more intense. Stop if you experience back pain.

KNEELING PRONE PLANK ON STABILITY BALL

Reps: -- | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: 7-10 seconds

View video
Preparation :
  • The knees should be comfortably placed on the ground shoulder width apart.
Movement :
  • Place forearms on the Stability Ball (as shown).
  • Ensure the body line is straight and tall.
  • Engage the abdominals and hold for desired amount of time.
  • TRAINERS: If you notice the shoulders hike or the lower back sag, the exercise is too advanced or the time held is too long and needs to be regressed.

Notes : This is a held exercise. Beginners start with 2 repetitions of 7-10 seconds,with a goal of working up to a 30 second hold.

LOWER BODY TWIST: SUPINE ON STABILITY BALL

Reps: 10 | Sets: 2 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Lie on your back, heels on the Stability Ball, arms out to the side on the ground.
  • Maintain "neutrality at the lumbo pelvic hip complex" with a proper drawing in and pelvic floor contraction.
Movement :
  • Rotate legs to the side, rolling the ball and releasing the spine as far as flexibility will allow.
  • Rotate the hips back towards the midline of the body, using the core and stabilizing with the arms and shoulders.
  • This movement should be SLOW AND CONTROLLED.
  • As the legs falls toward the floor, make sure the shoulder blades DO NOT come off the ground.


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