Work through these exercises slow and controlled. Start with 2 days a week and work up to 3 or 4. (Video coming soon!). Need a ball, click here.
Squat against the wall
Place ball behind your back and lunge up and down against the wall
2 sets, each leg
In standing position with heel on the ball rotate ball to the front and back to the side, slow and controlled
1 set, each leg 10 reps
Sitting on the ball, raise one arm to opposite leg, hold for 3 deep breaths
1 set, each leg
Lying with shoulders on the ball, raise pelvis up and down, slow and controlled
2 sets 8-12 reps
Lying with shoulders on the ball, roll from side to side, slow and controlled
5 rep (1 rep is 1 roll to each side)
Lying with shoulders on the ball, pelvis lifted, raise the heels and lower
With hips on the ball crunch up and back
Lying on your side, feet against a wall, hands behind head, lift your elbow to the ceiling, crunching the oblique.
1 set, each side
Kneeling on the floor with hands on top of the ball, slowly roll the ball out in front of you and hold for 3 sec, then slowly roll back.
Lying on the floor, heels on the ball, lift your hips to the ceiling, keeping your body straight, hold pose for 10 sec, rest and hold (1 set)
1 set 5-8 reps
Kneeling on the floor, hands on top of the ball, push up and down using your core to keep you on the ball.
In standing position hold the ball outstretched from your body and raise up and down, slow and controlled for 2 min. then rotate the ball in outstretched arms (hands end up on top and bottom of ball) for 2 min.