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Stability Ball Workout 5
- Complete in a circuit of 3-4 exercises per circuit
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.
Lower Abs In and Out
Sit in a seated position and place a stability ball between your legs.
Straighten your legs and then bring your knees to your chest and lift the ball off the floor.
Return to the starting position.
Supine hamsring curl with bridge
1. Lie on your back on the floor and place your feet on top of a stability ball.
2. Raise your hips up off the ground by pushing your feet into the ball. Keep your legs straight.
3. Maintaining that bridge position curl your feet in towards your butt and then return to the starting position.
4. Repeat according to the prescribed repetitions and keep your hips elevated off the ground.
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.
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.
Front Raise
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3) Raise DB’s to front 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.
One Arm Tricep Extension
Sit in upright position on a flat bench. Grasp one DB and rest it on corresponding thigh.
Start position: Lie onto back and bring the dumbell to your chest. Press dumbell up so that it is directly over the upper chest.
Lower dumbbell towards your chest by bending elbows to 90°. Elbows should remain pointing out away from the body.
Return to start position.
Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
Point rollout on ball
1. Place your forearms on top of the ball and your feet anchored on the floor.
2. Keep your trunk in a parallel position and draw your belly button in towards your spine.
3. Slowly extend your arms out away from your body and then bring them back in towards your chest.
4. Do not let your hips drop below parallel. If this happens do not extend your arms as far. Your arms should only be extended as far as you can without dropping your hips below parallel.
Calf Raise
1) Start position: Stand with feet hip width apart leaning against a ball or stand on the edge of a step on the balls of your feet with heels hanging over edge. Toes should be pointing forward.
2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
3) Lower heels and repeat.
4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.
Seated Alt Band Curl on Ball
1. Start by sitting on a resistance ball with your band secured under your feet.
2. Curl one hand up with your palm up until it reaches shoulder height.
3. Return to the starting position and repeat with the other arm.
4. Alternate this movement back and forth until the repetitions have been completed.
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.
