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Stability Ball Workout 6
Complete each exercise in a straight set fashion with 1 minute rest in between sets.
Pushup (both hands on ball)
1) Get on your knees and place hands 6-8 inches apart onto the flexaball.
2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the flexaball.
4) Return to the start position by extending at the elbows and pushing the body up.
5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.
Reverse Curl
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding onto a ball. Position arms at sides with palms down on floor.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise.
Hamstring Curl
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels of both feet on top of stability ball. Raise hips off floor.
3) Curl heels toward glutes by flexing at the knee. Hips should remain off floor.
4) Return to start position.
5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, cross arms hands over chest to take away base of suppport.
Barbell Pullover on ball
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Place barbell on chest with hands in an overhand grip.
4) Start position: Extend elbows and raise barbell even with the eye-line.
5) With elbows slightly bent, lower barbell back even to slightly below head level.
6) Return to start position.
DB Squat
1) Grasp DB’s and let arms hang down at sides.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position – hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.
Shoulder Press
1) Sit in upright position on a ball.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
Side Flexion Medicine and Stability Ball
Start Position: Lie on your side on top of the stability ball and separate your legs to maintain balance.
While holding a medicine ball in front of your chest laterally flex your trunk up towards the ceiling.
Return to starting position. Complete this on both sides.
Arm DB Chest Press on ball
1. Start by lying on your back on the ball. Holding a dumbell in one hand with your elbow out with both feet on the floor.
2. Contract your abdominals to maintain stability and once you are stabilized press the dumbell up above your chest.
3. Continue for the required number of repetitions and then repeat with opposite arm.
Seated Band Curl on Ball
1. Start by sitting on a resistance ball with your band secured under your feet.
2. Curl your hands up with your palms up until they reach shoulder height.
3. Return to the starting position and repeat. Make sure you keep your elbows at your sides.
Tricep Extensions
1) Sit in upright position on a ball. Grasp DB’s rest it on corresponding thighs.
2) Start position: Lie onto back and bring the barbell to your chest. Press DB’s up so they are directly over the upper chest.
3) Lower the dumbells toward your forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
