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Stability Ball Workout 11
- Complete in a circuit fashion of 3-4 exercises per circuit
Incline Flye
1) Lie back onto a ball with your body at an incline (45° or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the DB’s almost touching and palms facing each other (neutral grip).
3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the upper chest region.
4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
5) To end the exercise, place the DB’s on shoulders, then onto thighs or at sides.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.
Stability Ball Crunch
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 lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either 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.
Pull Over
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 dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
4) Start position: Extend elbows and raise DB even with the eye-line.
5) With elbows slightly bent, lower DB back even to slightly below head level.
6) Return to start position.
7) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established.
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.
Knee Lift
Lie on your back and place a stability ball behind your knees.
Secure it with the backs of your legs and your feet.
Lift your knees towards your chest and then return to the starting position.
Low Back Extension
1) Lie face down on flexaball with knees and feet on floor.
2) Flexaball placement should be at abdominal to lower chest region.
3) With hands on chest, raise trunk 4-8 inches.
4) Lower to start position.
5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.
Pushup on knees with hands on the ball
1. Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.
2. Start with your arms extended and slowly lower your chest to the ball and then return to the starting position.
3. Keeping your body straight throughout the movement repeat for the required number of repetitions.
Seated DB Curl and Press on Ball
1. Start by sitting on a resistance ball and holding the dumbells at your sides. Hold the dumbells with your palms up.
2. Curl the dumbells up to shoulder level and then press the dumbells over your head.
3. Return to the starting position and repeat.
4. Keep your abs tight throughout the movement and avoid excessive arching of the lower back.
Seated Band Shoulder Press on Ball
1. Start by sitting on a resistance ball with the band secured under your feet. Hold on to handles and bring them to shoulder level.
2. Press your arms up over your head until your arms are extended.
3. Return to the starting position and repeat.
Incline overhead tricep extension
1. Lie on your back on the ball and drop your hips towards the floor.
2. Hold the dumbells above your chest with your arms extended.
3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees.
4. Return to the starting position and repeat.
5. Try not to move your elbows or upper arm during this movement
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