30 min Ball Training

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 squat up and down against the wall

2 sets

8-12 reps

Lunge against the wall

Place ball behind your back and lunge up and down against the wall

2 sets, each leg

8-12 reps

Hip abduction/adduction

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

 Opposition arm to leg

Sitting on the ball, raise one arm to opposite leg, hold for 3 deep breaths

1 set, each leg

5-8 reps

 Bridge

Lying with shoulders on the ball, raise pelvis up and down, slow and controlled

2 sets 8-12 reps

Lateral roll

Lying with shoulders on the ball, roll from side to side, slow and controlled

1 set

5 rep (1 rep is 1 roll to each side)

 Heel Raise

Lying with shoulders on the ball, pelvis lifted, raise the heels and lower

2 sets

8-12 reps

Basic Crunch

With hips on the ball crunch up and back

2 sets

12-15 reps

 Oblique Crunch

Lying on your side, feet against a wall, hands behind head, lift your elbow to the ceiling, crunching the oblique.

1 set, each side

12-15 reps

Ball Roll

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.

1 set

8-12 reps

Hip Extension

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

Push Up

Kneeling on the floor, hands on top of the ball, push up and down using your core to keep you on the ball.

1 set

8-10 reps

Arm Floats Up and Down and Rotating

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.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s