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Stability ball workouts

  • 01-06-2009 9:22pm
    #1
    Wallko
    Closed Accounts Posts: 169 ✭✭


    Hey,

    Just looking for some pointers from more knowledgable people. I have a stability ball i got from my brother, put dont have the exercise sheet etc. Anyone got any links to downloadable pdf etc charts of the workouts? I have a bad back so mainly want to focus on strengthening my core as well as abs.
    Thanks in advance


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    You'll find a lot on Youtube, along with a video of how to do them.

    Basic exercises are crunch (roll forward so ball is in the small of your back. Cross arms across chest, contract abs to raise your upper body off the ball and up. Reverse slowly. Use a full range of motion).

    Press-up. Lie face down over ball, roll forward till ball is under your knees/shins, do press-up.

    Hyper-extension. Face down with ball under hips and feet against wall. Hands at ears, or holding weight. Contract lower back muscles to raise upper body into a straight line, slowly lower.

    Reverse Hyper. Ball under hips but hands on floor. Use glutes to raise legs into the air, slowly lower.

    Pike. Hands on floor, ball under shins. Use abs to raise hips into air.

    Hamstring curl. Lie on your back on floor, legs straight, heels on ball. Lift hips in air so knees, hips and shoulders are in straight line. Now use hamstring to pull ball in towards you. Finish position has knees bent and feet flat on ball. This one is tough.

    Twist: ball under shoulders, feet flat on floor, knees bent. Hold light dumbbell in both hands straight up. Twist upper body so dumbbell moves out to side, then reverse and move it to other side.

    Reverse crunch: LIe on floor, with ball gripped between legs. Contract abs to raise hips (and ball) into the air.


  • #3
    A Fit Body
    Closed Accounts Posts: 15 ✭A Fit Body


    Hi there
    When you have issues with your back you really need to watch your technique
    There is a Book & DVD that you can get, its called Simply Ball, it uses Pilates Principles and is by Jennifer Pohlman & Rodney Searle

    If you are unable to find this one, I would simply look for a DVD or book, one that is based on Pilates principles and well Illustrated so you can clearly see how to perform the exercise

    Just try to be very aware of your body alignment, also when doign any of the exercises, pull up through the pelvic Floor (ie contracting the muscles you would use to stop yourself from going to the toilet, no nice way of putting it! ) or pull belly button back to spine and try and maintain that contraction throughout the exercise to protect the back.


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