Body Ball
Routines
We strongly recommend you consult a physician
before beginning any exercise regime.
1. Body Ball Safety
2. Torso Stabilization
3. Warm Up
4. Beginner
5. Intermediate
6. Advanced
Body Ball Safety
•
Do not bounce on the ball if you are bending or
twisting the spine. Always maintain a perfectly
upright posture when bouncing lightly.
•
Avoid prolonged exposure to sunlight or water.
•
Keep the ball away from sources of heat including
heaters, fireplaces, etc.
•
Do not use the ball on slippery surfaces.
•
•
Inspect the ball for gouges, scratches, worn spots,
cuts, or other malformations prior to each workout.
Only one person should use the ball when
performing an exercise.
•
•
If the ball is found to be damaged, discontinue use
and replace it immediately.
•
All exercises must be performed slowly, withtWork
out in an open space, away from furniture and other
fixtures or structures that may cause injury.
Consult a doctor before beginning an exercise
program: this is especially important if you are over
35 years old, have not exercised recently, or have
any medical problems.
•
Keep the ball away from young children.
•
Wear proper exercise clothing that allows a full
range of motion.
•
Don’t use heavy weights when training on the ball.
•
Use the correct size ball for your height.
•
Do not use the ball outdoors.
•
Make sure there are no sharp or pointed objects on
the floor or near the ball.
•
Do not wear jewelry, sharp rings, or other
accessories.
•
Never kick or punch the ball.
•
Drink plenty of water when exercising.
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Torso Stabilization
Stand
tall
Gently exhale
from the mouth.
Obliques
Suck in your belly.
As you feel your muscles
contracting, lock them
into this position.
KEEP BREATHING
NORMALLY.
Glutes and
erector spinae
Rectus
abdominus
Pelvic floor
How to stabilize your torso:
Abdominals: Contract them as if preparing for a punch to the stomach.
Diaphragm: A quick inhalation through the nose to below the naval.
Spinal Muscles: Arch your lower back slightly.
Pelvic Floor: Men: imagine walking into a cold lake and squeeze.
Woman: stop urination mid-flow.
Glutes (buttocks): Try to lift them slightly.
Exhaling: Purse your lips and make a hissing sound.
Torso stabilization is the process of tightening the “core” muscles around your spine to protect you from injury
during any lifting, pushing or pulling movements. The core muscles are grouped into two units; the inner core and
the outer core (page 8). Both units need to contract in a co-ordinated manner to provide maximum protection and
performance.
Why is it so important to learn this technique?
Torso stabilization is essential since the spine acts as the body’s anchor from which all other muscles pull in order
to effectively function. Without this muscle and spine co-ordinated effort, the risk of injury is high. Worse, our lack
of fitness, combined with the degeneration processes of aging and also a poor understanding of how to tighten the
core can be a recipe for disaster.
Think of the core as creating a cylinder-like squeeze around your spine. As you contract this cylinder, all sides of the
muscular walls close in together to enhance the compression force and support of your spine.
Warm Up
Always warm up before you start a workout. Performing a total body warm up before you start training does a
number of beneficial things; however its main purpose is to prepare the body and mind for more demanding activity.
During a warm up your body temperature beings to increase, including your muscle temperature, this helps to make
the muscles loose, supple and pliable. Your heart rate and respiratory rate increases which increases the delivery of
oxygen and nutrients to your working joints and muscles, thus preparing the body for exercise.
Some effective ways you can warm up for your hotel room exercise routine includes going for a brisk walk outside,
walking up and down the stair wells (make sure to pump your arms briskly during these to help warm up your upper
body). If you want to warm up in your room you can do a series of jumping jacks, running in place, wall pushups and
getting up and down onto your chair or bed repeatedly.
A warm up should last at least 5 minutes and some signs that your body has warmed up enough is light perspiration
and an increased breathing rate.
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Beginner
Upper
Single-Arm External Rotator Cuff pg.32
Back Extension
pg.33
Bench Press
pg.36
Lower
Wall Ball Squats
Inner Thigh Ball Squeeze
Toe Pulls
Plan
pg.41
pg.44
pg.48
Abdominals
Lateral Pelvic Tilts
Pelvic Tilts
Reverse Bridge
Crunch (Legs on Ball)
pg.49
pg.50
pg.55
pg.62
Do 12-15 repetitions of each exercise, with a 15-20
second break between exercises. Once completing each
exercise once take a 1minute break. Repeat until you have
completed 2-3 sets. Complete in the following order.
Knee Lifts
Basic Rollout
Bench Press
Wall Ball Squats
Pelvic Tilts
Single-Arm External Rotator Cuff
Inner Thigh Ball Squeeze
Back Extension
Lateral Pelvic Tilts
Toe Pulls
Reverse Bridge
Crunch (Legs on Ball)
pg.19
pg.20
pg.36
pg.41
pg.50
pg.32
pg.44
pg.33
pg.49
pg.48
pg.55
pg.62
Balance
Knee Lifts
Basic Rollout
pg.19
pg.20
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Intermediate
Upper
Push Ups Legs on Ball
Bench Press
Standing Tricep Extension
Reverse Flye
pg.34
pg.36
pg.37
pg.40
Lower
Wall Ball Squats
Side Leg Lift Standing Calf Raise
Plan
pg.41
pg.59
pg.47
Abdominals
Bridge with Seat Drop
AB Rollout
Table Tops
Ab Crunch
pg.53
pg.57
pg.58
pg.56
Do 12-15 repetitions of each exercise, with a 15-20
second break between exercises. Once completing each
exercise once take a 1minute break. Repeat until you have
completed 2-3 sets. Complete in the following order
Balance On Ball
Push Ups Legs on Ball
Table Tops
Wall Ball Squats
Bench Press
Side Leg Lift
AB Rollout
Reverse Flye
Standing Calf Raise
Standing Tricep Extension
Bridge with Seat Drop
Ab Crunch
Balance
Balance On Ball
pg.21
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pg.21
pg.34
pg.58
pg.41
pg.36
pg.59
pg.57
pg.40
pg.47
pg.37
pg.53
pg.56
Advanced
Upper
Push Ups Hands on Ball
Body Ball Flye
External Shoulder Rotations
Reverse Flye
pg.35
pg.38
pg.31
pg.40
Lower
Wall Ball Squats
Kneeling Ball Squeeze Standing Side Leg Push
Plan
pg.41
pg.45
pg.46
Abdominals
Side Ball Rollout
Jackknife
Alternating Arm-Leg Extensions
Passover Crunch
pg.51
pg.52
pg.54
pg.63
Do 12-15 repetitions of each exercise, with a 15-20
second break between exercises. Once completing each
exercise once take a 1minute break. Repeat until you have
completed 2-3 sets. Complete in the following order
Balance On Ball
Push Ups Hands on Ball
Kneeling Ball Squeeze
Side Ball Rollout
Body Ball Flye
Wall Ball Squats
Passover Crunch
External Shoulder Rotations
Standing Side Leg Push
Jackknife
Reverse Flye
Alternating Arm-Leg Extensions
pg.21
pg.35
pg.45
pg.51
pg.38
pg.41
pg.63
pg.31
pg.46
pg.52
pg.40
pg.54
Balance
Balance On Ball
pg.21
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