Alternate leg- hip extensions on an exercise ball:
Lie on back with ankles on ball. Lift one leg up off the ball while raising buttocks. Lower leg and perform on opposite side.
Exercise ball exercises are fun to do. They require consentration and can make your body strong and flexible.Below are a few simple exercises you can use to make your body fit and strengt hen your body. They are only a few or numerous ball exercises you can do. Your choice of ball exercises will depend upon your physical condition. It is best to consult a physician before doing any kind of exercise.
• When first trying these exercises, you may want to hold onto a wall or prop the ball against something sturdy for added stability.
• Avoid any moves that cause pain or that you're not clear how to do correctly.
• Perform 1-3 sets of 10-16 reps of each exercise, taking care to perfect your form before increasing sets or reps.
• Always see your doctor before exercising if you have any existing injuries or conditions.
Hamstring stretch on an exercise ball:
Sit on the ball as shown with thighs apart and feet flat on the floor. Lean forward with the left arm towards the left ankle and hold at the end-range for 10-15 seconds. Repeat on the opposite side.
Lumbar alternate arm on an exercise ball:
A more advanced technique. While lying on the physioball with upper back supported, raise one arm over you head and slowly lower. Repeat on opposite side. Works abdominal muscles and arms.
Sit Ups on an exercise ball:
Another more advanced technique. Sit on ball as shown with balancing your back on the ball. Place arms behind the neck to support the neck. Gently lift you body at the waist as high as you can go without straining your neck. Slowly and gently lower the body. andRepeat building up the repetitions as you gain abdominal strength..Start with 10 repitions if possible & build to 25 or more depending on your physical condition.
Hip marching on an exercise ball:
Sit on ball as shown with a slight arch in back. Lift one leg at a time and hold for three seconds. Lower and repeat with opposite leg.
Hip march with alternate arms on a ball:
Sit on ball as shown with a slight arch in back. Lift one leg at a time and hold for three seconds while raising the arm opposite the leg raised.. Lower and repeat with opposite leg and arm
Butt Lift on an exercise ball:
Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Raise hips until body is in a straight line like a bridge. Make sure you press through the heels and not the toes.
Balancing on your tummy on an exercise ball:
Position the ball under your abs and hips, hands on the floor and legs straight and off the floor. Hold that position for 20 to 30 seconds, keeping your body in a straight line, abs pulled in. Keeping balance, slowly raise your right arm out to the side, taking care not to roll or allow any part of your body to collapse. Hold that for a few seconds and switch arms. This is tougher than it looks!
Lift your exercise ball with your legs :
A advanced technique. Sit on the floor then place your exercise ball between your ankles & legs. Slowly lower your body to the ground. Place your hands palms down at your sides. Slowly lift the ball straight up with your legs while pushing down on your hands for balance. Hold for at least 10 secondw with legs reating a perfect angle then slowly lower the ball to the floor with your legs. Rest and repeat several times.
Back stretch on an exercise ball:
Sit on the ball with feet flat on the floor. slowly walk your feet forward until the ball rests on the middle of your back. Relax as you lie there gently stretching your back. After you get used to this position you can slowly raise your hands over your head & bring them to the floor resting the tips on the floor if possible to get more of a stretch for your back..
Here are some Exercise Ball moves you can do :
level 1: arms across your chest
level 2: arms out to the sides, keeping elbows in line with your ears
level 3: arms glued to your ears overhead, maybe holding a light weight or medicine ball
2. Overhead pass
3. Ball bounce: sit on the ball and bounce and bounce. Then using your core, immediately stop bouncing. Repeat.
4. Back extension: lay on the ball so it’s in line with your lower stomach and hip bones, feet are on the floor. Engage your core as you exhale and come into a slight back extension- be mindful not to hyperextend. The first time you do these, you will be SORE, so take it easy.
level 1: arms crossed across your chest
level 2: arms out to the sides, keeping elbows in line with your ears
level 3: add a twist. Come up, twist to one side, back to center, and lower. Repeat, twisting to the opposite side.
4. Lateral lunge and raise: come into a lateral lunge tapping the ball to the floor, almost directly in front of the bent leg. As you step together, bring the ball up overhead and switch to the opposite side.
5. Oblique reach-back: Sitting up on the ball, learn back and twist to one side, sweeping the arm (on the same side) back behind you, making long sweeping motions. Exhale to rise back up to center, arms overhead. Twist to the opposite side.
6. Split squat: be mindful of your front knee and emphasize sinking straight down instead of forward.
7. Leg raise: grab the ball with your knees or ankles (laying on your back) and exhale as you raise the ball off the floor and lower down. Be careful if you have weak inner thigh muscles and try with a small ball before moving up to the larger ones.
8. Hip raises
9. Pike: come into a plank position with the ball close to your ankles. Exhale and come up with straight legs into a pike. Keeping control, bring the ball back to a plank position and repeat.
10. Tuck: Same as the pike, but bend your knees instead of keeping them straight the entire time. Bend into a tuck and straighten out to a plank.
11. Squat-together in a circle: this is an easy way to get your heart rate up. Sit on the ball in a squat position, and keeping low, step together all the way around the ball. Repeat going the opposite way.
12. Hamstring curl: laying on your back, feet on the ball, bring your hips up and bending your knees, roll the ball towards you. For a challenge, try it with one leg at a time.
13. Half circle obliques: laying on your back, “grab” the ball in between your ankles and raise the ball off the floor. twist the ball (making a half circle) and twist the opposite way.
14. Ball bounce: sit on the ball and bounce and bounce. Then using your core, immediately stop bouncing. Repeat.
15. Stretch! Lay on the ball and roll back into a deep back arch for a lovely stretch.
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Exercise Ball Exercises