Starting Position:
Start by sitting on the ball in a neutral spine position i.e. back
straight and looking ahead. The feet should be hip width apart. The
arms can be stretched out in front of you to aid stabilization.
Maintain this position for 2-3 minutes. After this time, bounce gently
up and down on the ball without losing contact between the
buttocks and the ball for a further 1-2 minutes.
Sitting Balance:
In starting position slowly raise one foot from the ground and hold
for the count of 5.
Put the raised leg down and then lift the other foot.
Bringing your arms to the side can be used to assist in balance.
Repeat 10-12 times.
Sitting Balance (Advanced):
Starting position as per Sitting Balance.
Instead of raising only the foot from the ground, straighten the leg
out in front of you and raise the opposite hand directly into the air.
If you are unable to maintain you balance on the ball continue with
the Sitting Balance.
Always maintain a neutral spine position.
The Reverse Bridge:
To start, sit on the ball with your hands by your sides.
Then walk your feet forwards, rolling your hips down
and lying back on the ball as you do so. Stop when
your shoulder blades are on the ball. Your knees
should be bent at 90 degrees and your abdominal
muscles tight.
Lower your head to the ball and lift your hips.
Hold for the count of 5 – to make this harder bring
the feet closer together.
Drop your hips again and lift the head off.
Slowly walk your feet back pressing your lower back
into the ball as you go returning to the starting
position
The Swan:
Lie with the ball under your stomach and pelvis. Your
hands should be on the floor.
Plant your toes on the floor keeping your hips
shoulder width apart.
Lift your head so that there is a long line from head
to toes.
Tighten your abdominal muscles and slowly push the
pelvis into the ball as your extend your spine away
from the ball.
Hold for the count and 5 and return to the starting
position. Repeat 10-12 times.
Bridge:
Lie on your back with your arms by your sides. Place
your feet on the ball so that it is resting under your
calf muscles.
Tighten your abdominal muscles.
Lift your buttocks off the floor using your buttock
muscles, until your body is diagonal from the
shoulders to the knees.
Hold this position for the count of 5.
Repeat 10-12 times.
007:
Start position as per completed
Reverse Bridge.
Extend the arms straight out in front
of you.
Then roll through the chest moving
to the left and then the right keeping
a good contact with the ball and the
back, buttocks and thighs in a
straight line.
Repeat the movement side to side
for 10 repetitions. 2 sets in total.
Press-up into Hip Flexions into Jack-knife:
Lie with the ball under the stomach.
Keeping yourself supported on your straightened
arms, roll forward until the ball is under your shins.
Tighten your abdominals and keep your spine
straight.
Hold this position for the count of 5 then return to
the starting position.
Repeat 10-12 times.
When competent you can increase the intensity by
alternating by rolling the ball towards the chest,
holding for the count of 3 and then returning to the
press-up position.
Repeat 10-12 times.
The difficulty can be increased further by pulling
the ball towards the body with one leg and
maintaining a single straight leg throughout. Make
sure that back is kept straight and you do not
overbalance.
Repeat 10-12 times.
Hip Extensions:
Kneel on the floor with the ball under the stomach.
Tighten the abdominals and slowly extend the left
leg and the right arm until they are horizontal.
Hold for the count of 5 and then return to the start
position.
Repeat using the other arm and leg.
Repeat 10-12 times.
A more advanced theme on the above is when in
the Press-up position, extend the leg up towards
the ceiling. This can be done with either a
straightened or bent leg and hold for 5 seconds.
Jack-knives: (Advanced)
Starting position is as for the press-up position.
Roll the ball towards the body with both feet and
maintain straight legs throughout.
Ensure that the back is kept straight at all times.
Hold for 5 seconds, then return to the starting
position.
Repeat 10-12 times.
Lower Abdominal Training:
Lie on your back with your arms by your sides.
Place your feet on the ball so that it is resting
under your calf muscles.
Holding your chest firmly raise the shoulder blades
from the ground.
Do not strain on the neck as you raise your torso.
Only lift up as far as to lift the shoulder blades off
the floor.
Repeat 8-10 times.
Hold onto the ball firmly by pressing the heels into
the ball forcing the ball against the buttocks.
Pressing the low back into the ground then
contract the abdominals and lift the ball a few
inches from the ground.
Hold this position for 5 seconds then return the ball
to the start position.
Repeat 8-10 times and perform 3 sets.
If the ball slips out when performing this, the ball is
either too big or you are not applying enough
pressure with the heels.
Abdominals: (Advanced)
Start in a kneeling position with the ball at the
chest and both elbows placed on the gym-ball.
The knees should be bent and placed hip width
apart.
Then slowly roll the ball out away from the body
and maintain the firm contact between the elbows
and the ball.
Hold 2-3 seconds then roll the ball back towards
the body.
Repeat 8-10 times.
Abdominals: (Advanced)
Start lying on your back with the gym-ball firmly
grasped between the legs.
Raise the ball straight up into the air.
Pass the gym-ball from the feet to the hands.
Then continue to pass the ball up and over the
head just letting the ball touch the ground before
passing it back over towards the feet again.
Repeat 8-10 times.
Abdominals:
Sitting on the ball with feet hip width apart.
Lean backwards, moving the ball forwards
with your pelvis.
Stretch your arms out to assist in balance.
When you feel the abdominals tighten hold
for the count of 5.
Repeat 8-10 times.
Side Crunches:
Lie on the side with the ball beneath you and the
feet placed against a wall, one in front of the other.
Slowly lift your torso from the ball and hold for the
count of 5.
Return to the starting position.
Repeat 8-10 times.
Then repeat the exercise on the opposite side.