Tone & Core with the Exercise Ball

When choosing your exercise ball, make sure that you select a ball appropriate for your height.  

(4'11" to 5'4" height: 55 cm ball; 5'4" to 5'11" height: 65 cm ball; 5'11" to 6' 7" height: 75 cm ball.  If you are taller than 6' 7", you are probably training with the NBA or WNBA, so disregard this entire workout!)  

Inflate so that when you sit on the ball, our knee is at a 90 degree angle and the lower surface of ball does not create a flat surface on the floor.

 Workout Choices

Decline push ups

            Begin with by lying with your stomach on the ball and arms in front on the floor.  Slowly roll forward, walking your hands away from the ball.  The further you walk your hands away from the ball, the more challenging this exercise is.  Maintain balance, core stability and plank position and do 10 push ups, rest and repeat twice more.

 

Plank

            Kneeling with the ball in front of you, place your hands on top of the ball about 12 inches apart.  Rise up into plank position.  Toes on the floor, legs straight, body straight, hips slightly lifted, core is engaged.  Hold for a count of 10, rest and repeat twice more.

 

Alternating arm extension (superwoman)

            Lying with your hips and lower stomach on the ball, arms outstretched in front and toes on the floor behind (the closer your feet are to one another, the easier this is to do), lower your upper body around the ball and then extend your body and arms up in the air.  Complete 10 reps, rest and repeat twice more.

 

One leg ball squats forward

            Standing beside your ball, place one lower leg on ball and single leg squat with the other leg.  As you squat you are slowly rolling the ball away from you and back in with the lower leg that is on the ball.

 

Hamstring press/bridge

            Lying behind the ball, place both heels on top of the ball, feet should be about 6 inches apart.  In this position, your knees are at 90 degrees, so move your body toward or away from the ball to achieve this degree in the knee.  Arms are straight by your sides and palms are down.  Slowly press your heels into the ball and lift your hips off the ground.  Lift as high as you can and slowly return your hips to rest.  Repeat 10 times, rest and repeat two more sets.

 

Lying inner thigh squeeze

            Lying on your back, place the ball between your knees, lower leg should be parallel to the floor at all times.  Squeeze and release 20 times, rest and repeat twice more.