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Stability Ball Workout 8
Complete in a straigh set fashion with only 1 minute rest in between sets.
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.
Kneeling Twist on Ball with Bar
Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position.
Take a bar and place on your shoulders while maintaining balance.
Twist your shoulders back and forth keeping good posture.
Use the tops of your feet to help control the movement of the ball by placing them against the ball.
Single Leg Hip Extension on Ball
1. Assume back lying position on floor. Place hands at sides with palms down on floor.
2. Start position: Place one heel on top of Flexaball with knee slightly bent.
3. Raise hips off floor by pressing one heel into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms above chest.
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.
legged ball squat
1) Place flexaball against wall approximately lower back height.
2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart.
3) Raise one foot off the ground. Bending at the hips and knees, lower body until thigh is parallel to the ground. DO NOT allow knee to extend past the big toe.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position.
6) Watch for proper knee alignment – do not let front knee extend past big toe or deviate laterally or medially.
Alternating Single Leg Bridge
Rollout on the ball until just your feet are on the ball and you are forming a bridge.
Keeping this position lift one foot off of the ball and hold for 1-2 seconds.
Return to the starting position and repeat with the other leg.
Incline DB chest press on SB ball
1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.
Supine Bicep Curl
Sit in upright position on flexaball with feet flat on floor.
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.
Start Position: Extend arms so that the dumbells are towards the ground in front of the ball.
Curl dumbells up to the top position. Avoid flexing the arm forward using the shoulder.
Return to the starting position and repeat.
Stability Ball Front DB Shoulder Raise
1. Lie face down on stability ball.
2. Start position: Position arms to side of body with thumbs pointing down.
3. Raise arms up above head and squeeze shoulder blades together at top of movement.
4. Return to start position.
5. Remember to keep head in neutral position. If positioned on floor or bench, place a rolled towel under forehead.
Stability Ball Lying Side Raise
1. Lie on your side on a stability ball.
2. Start position: Grasp DB’s with an underhand grip (palm facing down). Arm should hang down at sides with elbows slightly bent.
3. Raise DB to side of body until the DB is straight overhead. Keep elbows only slightly bent with thumbs pointing up throughout movement.
4. Return to start position.
DB Overhead Tricep Extension
1) Sit with feet shoulder width apart in an upright position.
2) Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3) Stabilize shoulders and lower weight movin
g only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4) Return to start position.
5) Remember to keep back and head straight – hyperextension or flexion may cause injury.
6) To add intensity to the exercise bring feet together so they are touching. This will decrease your center of gravity and make your core work harder to stabilize the upper body.
