© Copyright Gale Bernhardt, 2002
Training Document:
Strength Training with a Fitness Ball
This workout involves strength training exercises using an exercise ball. Make sure you warm up before beginning these
exercises and stretch after the workout. Do 2-3 sets of 12-16 repetitions of each exercise, resting about 30 seconds in
between. Start with a lighter weight the first time you do this workout as the movements will be harder using the exercise
ball.
If you’ve never used a ball, stick with easier exercises such as back extension, ball balance, butt lift and hip extension.
Prop the ball against the wall for added stability or keep hands and/or feet on the ground. Perform 1 set of chosen
exercises 2-3 non-consecutive days a week.
Be sure to warm up with 5-10 minutes of light cardio before working out.
Back Extension
Lie facedown with ball under your hips and lower torso. On
toes or knees and with hands behind the head or behind back,
slowly roll down the ball. Lift your chest off the ball, bringing
your shoulders up until your body is in a straight line. Repeat
12- 16. Make sure your body is in alignment (i.e., head, neck,
shoulders and back are in a straight line), your abs are pulled
in and that you are breathing continuously.
Ball Balance
Lie facedown with ball under your abs and hips, hands on the
floor and legs straight. Hold that position for 20 to 30 seconds,
keeping your body in a straight line, abs pulled in. Keeping
balance, slowly raise your right arm out to the side, taking care
not to roll or allow any part of your body to collapse. Hold that
for a few seconds and switch arms.
Butt Lift
Lie face up with the ball under head, neck and shoulders so that head is supported on the ball and knees bent. Squeeze
the glutes to raise hips up until body is in a straight line like a bridge. Make sure knees don’t flare out. Lower and repeat
for 12-16 reps.
Hip Extension
Lie face up on floor with feet 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 across your chest.
Ab Roll
Place your arms on the ball, parallel to one another. Pulling
your belly button towards your spine and tightening your
torso, slowly roll forward until your chest touches the ball.
Keeping form, slowly pull your body back using your arms and
abdominals. Don’t collapse as you roll forward! Repeat 6-10
times.
© Copyright Gale Bernhardt, 2002
Continued
Strength Training with a Fitness Ball
Ball Rotation
Lie face up with ball under shoulders and lower back, arms
straight up over chest, palms together. Hold your body in a
straight line from hips to knees, knees at a 90 degree angle.
Tightening your glutes and abs, slowly twist your body to the
left, sweeping arms parallel to the floor, then back up, repeating
on the other side. Keep your hips straight (don’t turn them
when you turn your body) and abs pulled in. Do as many as you
can for 10 to 20 seconds, rest and repeat.
Ball Twist
Place feet on either side of the ball (twisting your ankles so that
you are hugging the ball). Hold body in a straight line with abs
pulled in, hips straight and hands directly under shoulders.
Slowly twist the ball to the right, keeping torso straight, then to
the left. Don’t sag in the middle. Do as many as you can for 10
to 20 seconds, rest and repeat.
More Advanced Exercises
One-Legged Deadlift
Stand with one foot on the ball, standing leg slightly bent, dumbbells in front of thighs. Keeping
shoulders back, back flat and abs in, tip from the hips and bring weights down to knees, hands close
to thighs. Contract your glutes and hamstrings to pull your torso back up. Switch legs and repeat.
Chest flyes with leg raise
Lie on ball holding dumbbells straight up, palms facing in. Extend one leg and, keeping it extended,
lower arms down to chest level. Contract chest to pull arms back to starting position. Keep the leg
extended throughout the set, switching legs for each set.
Hamstring Rolls
Lie on the floor and place heels on the ball. Squeeze glutes and lift hips until your body is in a
straight line. Contracting the hamstrings, press the heels into the ball and roll it towards you while
keeping the glutes and abs tight (don’t sink in the middle!).
Seated lateral raise with hip flexion
Sit on the ball with dumbbells at sides. Lift one foot off the ground and, keeping it lifted, raise arms
out to the sides to shoulder level, elbows slightly bent and wrists straight. Lower arms and repeat,
keeping leg lifted throughout the set. Switch legs for each set.
Continued
Strength Training with a Fitness Ball
One-legged lunge
Stand a few feet away from a ball (prop it against a wall for more stability) and place one foot on
the ball in a split stance. Slowly bend front knee and lower hips towards the ground, keeping
knee behind the toe and back straight. Squeeze the glutes and hamstrings to come up and repeat,
switching legs for each set.
Pushups
In sidelying position on the ball with leg bent, fists on the temples, tighten obliques (muscles around
the waist) and lift torso off the ball, pulling the ribcage toward the hip. Repeat and switch sides.
Bent over rows on one leg
Bend torso parallel to floor, back flat and weights straight down. Extend one leg and prop toe on the
ball and bend elbows, squeezing the back to pull weights up to torso level. Lower arms and repeat,
keeping leg extended. Switch legs for each set.
Squat with leg extension
Place ball on a wall directly behind mid-lower back. Lean against the ball (slightly) and bend knees,
lowering the body until knees are at 90 degree angles. At the bottom of the movement, extend one
leg out, hold and lower, pushing back to starting position. Alternate legs with each repetition.