"He who has health has
hope, and he who has hope
has everything"

 - Proverbs

Benefits of the Exercise Ball

Exercising with a ball safely stabilizes the low back and can be used to strengthen and tone all major muscles in the body. Exercise balls are designed to help you develop stronger back, abdominal muscles, shoulder and leg muscles, as well as increase core strength and are ideal for rehabilitation exercises. Below are some key exercises detailed out so you can make this part of your routine.

Sitting on the Ball

As your balance improves, repetitions and sets may increase.

  1. Alternate arm raises, hold for count of 5
  2. Double arm raises
  3. Alternate heel lifts
  4. Double heal and toe raises
  5. Double heel and toe raises with double arm raises
  6. Marching
  7. Alternate knee extensions
  8. Bounce, up and down
  9. Circles, left and right
  10. Wiggle left and right
  11. Wiggle forward and backward

Legs on Ball Position

As your balance improves, repetitions and sets may increase.

  1. Alternate arm raises, hold for count of 5
  2. Alternate leg raises
  3. Opposite arm and leg raises
  4. Roll ball in and out with toes
  5. Lift ball up and down ankles
  6. Lift ball up and down with knees
  7. Bridge buttocks with feet on ball
  8. Relax and breath with legs on ball

Super Man or Woman

As your balance improves, repetitions and sets may increase.

  1. Alternate arm raises
  2. Alternate leg raises
  3. Opposite arm and leg raises
  4. Bent knee lifts
  5. Move legs shoulder length apart and squeeze together

 

Standing Against the Wall - Squats

As your balance improves repetitions and sets may increase.

  1. Knee bends
  2. Knee bends with arm raises
  3. Knee bends with alternate arm curls
  4. Knee bends with alternate heel lifts
  5. Arm curls with opposite heel lifts

Bridging Position (back of head and shoulders on ball)

As your balance improves repetitions and sets may increase.

  1. Alternate arm raises, hold for count of 5
  2. Double arm raises
  3. Alternate heel lifts
  4. Alternate heel lifts with opposite arm raises
  5. Bridging - actual motion. Squeeze buttocks for count of 5, then relax
  6. Move legs, shoulder length apart and squeeze together, count of 5
  7. Sit ups
  8. Arms OUT and breathe
  9. Alternate heel lifts
  

 

 

exercise ball stretch