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Stability Ball Workout 2
Dumbbell Press on Ball
1) Sit in upright position on ball with feet flat on floor and DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Walk feet forward allowing ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on ball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring DB’s to shoulders and press up positioning DB’s above the chest with palms facing forward.
4) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the nipple line.
5) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. If maintaining stability is difficult, lower hips below parallel until stability is established.
Wall Squat Hold with resistance
1. Start by placing the ball behind the small of your back and stand on the resistance band.
2. Squat down to a parallel position and continue to keep tension on the band.
3. Hold this position for the recommended time and then repeat.
You may substitute dumbells to replace the bands for added resistance.
DB bentover row with ball
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on ball that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight – hyperextension, flexion, or trunk rotation may cause injury.
Single Leg Curl (on ball)
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heel of one foot on top of Flexaball. Other leg should be held in the air above ball. Raise hips off floor by pushing heel down into ball.
3) Curl ball towards 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, raise hands up over chest.
Lateral Raise
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp DB’s with a neutral grip (palms facing each other). Arms should hang down at sides with elbows slightly bent.
3) Raise DB’s to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Elbow Bridge
Starting Position: Place forearms and elbows on the ball and form a plank or bridge position.
Hold for the prescribed number of seconds. You should feel your abdominals working during this exercise.
Reverse Fly with Cobra
1. Start by lying face down on the ball below your abdomen and hold dumbells down towards the ground.
2. Slowly arch your lower back and hold this position. While holding this position bring the dumbells out and up until parallel with your shoulders.
3. Pinch your shoulder blades in towards your spine while doing this.
4. Return to the starting position and repeat for the recommended repetitions.
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.
DB tricep extensions on ball
1) Sit in upright position on a ball.
2) Start position: Lie onto back and bring the dumbells to your chest. Press dumbells up so that the dumbells are directly over upper chest.
3) Lower dumbells toward forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
DB preacher curls on ball
1. Kneel on one knee and place one arm over the stability ball.
2 Your tricep should be resting against the ball.
3. Curl the dumbell up and then extend until your arm is almost completely extended. Stop just short of locking out your elbow.
4. Repeat for the prescribed reps and then repeat with the other arm.
Calf raises on ball
1. Lie on your back on the ball and have your knees bent at 90 degrees.
2. Holding this position raise your heels off the ground until your ankles are fully extended.
3. Return to the starting position and repeat.
