Working Out-In, On-the-Ball

lady sitting on ball

Equipment:  Stability ball

Time:  30-45 minutes

When purchasing a ball, buy according to your height and not your weight.

Warm-up

  • Bounce up and down, then side-to-side
  • Bounce and march (lifting feet up in marching position); do a double march

Routine

Abdominals

  • Abdominal Zip-ups – Place feet several inches shoulder width in front of ball.  Tilt pelvis forward and pushing back on sit-bones of buttocks.  (Think about zipping your pants down and up) Repeat 10-12 reps.
  • Abdominal Circles – Center, tilt pelvis to the front, side, back, opposite side and back to the front; all in a circular motion. Repeat 8 reps and change directions – 8 reps.

Body Rotation

  • Arms stretched out to the sides, inhale and rotate your upper body 3 times simultaneously and exhale coming back to center.  Do the same in the opposite direction. Repeat 4 in each direction.
  • Arms stretched out to the sides and marching turning upper body to side and back to center, then march to opposite side.  Repeat 4 in each direction.
  • Arms stretched out to the sides and lift leg straight up.  Repeat 8-10 reps then other leg.
  • Arms stretched out to the sides.  Lift leg straight up, inhale and rotate your upper body 3 times simultaneously and exhale coming back to center lowering foot.  Do the same in the opposite direction. Repeat 4 in each direction.

 Stretches-Roll Outs

  • Arms are directly in front of you, chest height, tilt pelvis forward then lift arms up and back over head.  Roll up and push pelvis back and come back in place and bring arms forward towards toes and back to chest level.  Repeat 8-10 times.

 

 

 

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