10 Minute Stability Ball Exercise - ACE Fit Life 11/13/2013
Do this workout a few times a week to help strengthen core. Can be added on to any gym day or performed on active rest/recovery days to keep the core strong.Original workout from ACE Fit Life Workout Wednesday, November 13, 2013.
Warm-up – 2 minutes
Begin with a short, dynamic warm-up before getting started on the stability ball.
- Arm circles forward (15 seconds)
- Arm circles backwards (15 seconds)
- Mountain climbers (30 seconds)
- Jumping jacks (30 seconds)
- Bodyweight squats (30 seconds) (You can use the stability ball as a safe landing spot as if you are sitting down on the ball, but be careful not to use the ball to propel you back up to standing!)
Stability Ball Circuit – 8 minutes
Perform each of the following exercises for 30 seconds, resting 30 seconds after each one before heading on to the next exercise.
Stability-ball Wall Squats: Set the ball up against a wall and gently lean against it, positioning the top of the ball into the small of your back. Place your feet shoulder width-apart and just slightly in front of you. Place your hands on your hips, bend your knees and perform a squat, keeping your knees in line with the second toe.
Push-ups: Place your shins on the ball and put your hands on the floor directly under your shoulders. Bend your elbows, allowing them to flare outward slightly as you lower your torso toward the floor; your chest should be positioned between your hands. Push back up, keeping your core engaged to avoid sagging your low back or hiking your hips upward during the movement
Stability-ball Crunches: Lie on the ball with your lower back and your feet flat on the floor about shoulder-width apart. Place your fingertips lightly behind your ears for support and focus on a spot on the ceiling during the crunch to help keep your chin from resting on your chest. Engage your core and lift your torso about 6 to 12 inches.
Reverse Lunge With Twist: Hold the stability ball with both hands in front of your chest. Step your right leg back behind you and perform a lunge. Simultaneously, twist your torso and the ball to your left, engaging your core. Step back up and place your right foot back next to the left, returning to the starting position. Repeat on the left side and continue alternating sides.
Stability Ball Knee Tucks: Assume a push-up position once again with the shins on top of the ball and hands on the floor. Bend your knees and pull the ball in toward your body. Hold the contracted position for a couple of seconds before rolling the ball back out. For an advanced move, try performing a stability ball pike with straight legs.
Stability Ball Hamstring Curls: Lie on your back with hands by your side and palms facing down. Place your calves on the ball and lift your hips off the ground so your shoulders, hips and feet are in a straight line. Keep the core engaged as you bend your knees and pull the ball toward your hips. Pause for a second before rolling the ball back out, being sure to keep your hips off the floor. For an advanced move, try a single-leg variation.
Back Extensions: Lie down with the stability ball positioned under your hips with your feet pressed flat against a wall. Bend your knees and hug the ball between your torso and knees. Place your fingertips behind your head and lift your torso, hinging at the hips, as you continue to press your feet against the wall. Keep your spine extended and finish the movement with your knees, hips and shoulders in a straight line at about a 45-degree angle from the wall. Be mindful not to over-arch the back. Bend at the hips and lower back down until your stomach once again contacts the ball.
Leg Lifts: Lie on your back and place the ball in between your knees. Squeeze your legs, hug the ball and then lift it straight up until your legs are perpendicular with the floor. At the top position, try and lift your hips a few inches off the ground before slowly lowering back down, keeping the ball from making contact with the ground.
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