Beginner Ball Workout for Balance, Stability
and Strength
The following workout shows basic exercises for balance, stability and strength using an exercise
ball. If you're new to the exercise ball, this is a great place to start. If you need to, sit next to a
wall or chair to hold on for balance. Perform 1 set of each exercise and, as you get stronger, add
more sets. Check with your doctor if you have any injuries or medical conditions
Ball Circles
Sit on the ball and place the hands on the ball for balance or place them behind your head (more
difficult). Slowly begin to roll the hips in a circle towards the right, making small circles and
then, as you get comfortable, larger circles. Do 10-20 circles then repeat to the left.
Seated March
Sit on the ball with the spine straight and abs in. Begin a slow march, alternating lifting the right
foot and then the left. As you get comfortable with the movement, lift the knees higher and
march faster. You can also add a bounce on the ball if you feel comfortable. Repeat for 1-2
minutes.
Seated Balance
Sit on the ball with the spine straight and abs in. Place the hands on the ball or behind the head
(harder) and lift the right foot off the floor, holding it in the air for 5 or more seconds. Lower
and repeat on the other side. Repeat for 5-10 reps. Keep the abs in to help keep your balance.
Ball Walks
Sit on the ball and place the hands on either side for balance. Contract the abs and slowly walk
the feet forward as you slide the back down onto the ball. Continue walking the feet forward
until you're in a bridge position with the head and shoulders supported by the ball, hips lifted.
Walk all the way back until you're seated again and repeat for 3-5 reps. If this feels difficult,
hold onto a wall for balance and only walk forward a bit at a time until you feel more
comfortable.
Ball Workouts Carol Macrae
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Ball Squats
Prop the ball against a wall and position it behind your lower-mid back. Walk the feet out a bit
so that you're leaning against the ball, feet about hip-distance apart. Bend the knees and lower
into a squat, going as low as you can (no lower than 90 degrees) and keeping the knees behind
the toes. Push through the heels to come back up and repeat for 15 reps.
Pelvic Tilt on the Ball
Lie at an incline position on the ball with the hips down, head supported by the hands and feeling
a stretch in the abs. Without rolling on the ball, squeeze the hips up then lower and repeat for 15
reps.
Leg Press
Sit on the ball and slowly walk the feet forward until you're at an incline on the ball with knees
bent. Bend the knees and roll down on the ball towards the floor. Push through the heels to
come back to start, in an incline position and repeat for 15 reps.
Back Extension
Lie facedown with ball under your hips and lower torso, resting on your knees. Place the hands
behind the head or under the chin. Roll down the ball and then contract the lower back to lift the
chest off the ball, bringing your shoulders up until your body is in a straight line. Do not
hyperextend. Repeat for 12- 16 reps.
Hip Extension
Lie on floor with heels propped on ball. Keeping abs tight, slowly lift your hips off the floor
(squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower,
repeating 10 to 15 times. To make it easier, place ball under knees rather than under heels. To
make it harder, cross your arms over your chest.
Ball Workouts Carol Macrae
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