Exercise Ball - Exercises

Sit upright and place hands on ball next to hips. Take small steps forward in a heel to toe fashion and allow low back to conform to ball.
Stop when apex of ball is under base of shoulder blades and torso is parallel to floor. The ankles should align under knees.
Place fingertips on opposite shoulders
*Move torso forward to decrease difficulty and backward to increase.

Slowly curl torso driving rib cage down toward pelvis. The lower back should press down into ball and bottom of shoulder blades should rise off ball fully.
Slowly uncurl trunk back to the start while drawing belly button toward spine.

Sit upright and place hands on ball next to hips. Take small steps forward in a heel to toe fashion and allow low back to conform to ball.
Stop when apex of ball is under base of shoulder blades and torso is parallel to floor. The ankles should align under knees.
Place fingertips on opposite shoulders.
*Move torso forward to decrease difficulty and backward to increase.

Slowly curl torso in an oblique fashion driving one side of rib cage toward navel. The low back on the non-rotating side should press down into ball and the base of both shoulder blades should rise off the ball.
Slowly uncurl trunk back to start while drawing the belly button toward the spine. Alternate sides for the desired number of repetitions.

Sit upright on ball and place hands on ball next to hips. Take small steps forward in a heel to toe fashion and allow low back to conform to ball. Drop hips toward floor and align ankles under knees.

Press into floor through middle of feet and slowly drive hips upward until thighs are parallel to ceiling. The natural curvature of the lower back should be restored.
The gluteals should be contracted with ankles remaining under knees. Hold this tabletop position for 3 seconds and slowly lower to start.

Sit upright on ball and place hands on ball next to hips. Take small steps forward in a heel to toe fashion and allow low back to conform to ball. Drop hips toward floor and align ankles under knees.

Drive hips up and assume the tabletop position. Place hand on wall, and slowly extend one knee of one leg to form a straight line from ankle to hip.
Hold 3 seconds, bend knee and lower foot to start position. Repeat with other leg. Continue to alternate by holding the bridge position. Lower hips toward floor at any time (relief position) if muscular fatigue creates a breakdown of the bridge position.

Assume the tabletop bridge position and position dumbbells next to top of ears with palms facing one another.
The elbows should be positioned over the shoulders with upper arms squeezed toward each other slightly.

With firm wrists, press upward while keeping upper arms stationary.
Finish with hands and elbows directly over shoulders with palms facing one another. Slowly lower to start.

Assume a supine position on floor, place middle of calves over apex of ball. Position arms on floor slightly away from hips with palms down.

Lift hips from floor by pressing down into ball with lower legs. Raise hips fully so that a straight line if formed from the ankles, hips, and shoulders. Keep toes pointing at ceiling and head on floor.
Hold 3 seconds and slowly lower to start.

Assume a supine position on floor, place middle of calves over apex of ball. Position arms on floor slightly away from hips with palms up.

Press down into ball and assume the extended hip position. Slowly lift one heel from ball, bend knee, and flex hip until knee aligns over hip.
Return foot to ball while keeping hips extended and pelvis level. Repeat with other leg. Continue to alternate legs. Lower hips to floor at any time (relief position) if muscular fatigue creates a breakdown of the extended hip position.

Assume a supine position on floor, place middle of calves over apex of ball. Position arms on floor slightly away from hips with palms up.

Maintain the extended hip position. Slowly pull ball toward buttocks while pulling toes toward shins.
Slowly straighten legs to start position while keeping hips extended and pelvis level.
Lower hips to floor at any time (relief position) if muscular fatigue creates a breakdown of the extended hip position.

Lie over ball with navel at apex of ball. Place palms on floor under shoulders and balls of feet on floor with legs straight at hip width.
Keep neck in neutral alignment with eyes looking at floor between hands throughout.
*Light dumbbells may be placed in hands and ankle weights around ankles to provide additional overload.

Draw belly button toward spine and slowly raise one straightened leg to hip height while simultaneously raising opposite hand to shoulder height with thumb up.
Hold for 3 seconds. Slowly lower hand and toes to floor. Repeat with opposite arm and leg.

Assume a side lying position on ball with lower ribcage at apex of ball. The feet should be positioned firmly against wall with bottom leg kept bent and top leg straight.
Place fingertips on opposite shoulders with wrists crossed and torso draped over ball.

Draw belly button toward spine, lift ribcage, and perform side bend by closing lower rib cage down upon crest of hip. Keep the top leg rigid and bottom leg bent.
Slowly lower torso to start remaining extended and tall through the spine.
*Light ankle weights may be place around wrists to provide additional overload.

Assume a prone position on ball with navel over apex of ball and knees slightly off floor.
Place elbows over front of ball just inside shoulders width with palms facing up and elbows slightly bent.

With firm wrists, bend elbows and perform curling motion while keeping elbows and knees stationary.
Fully contract biceps ending with wrists over elbows. Slowly return to start.