In this series of posts, I am featuring three sample exercise routines on the stability ball, as excerpted from Balance on the Ball: Exercises Inspired by the Teachings of Joseph Pilates. Each routine consists of 16 exercises and will be broken up into four parts. This is Part 2 of the Advanced Workout.
Reverse Flat Back
Begin sitting on the floor with your feet resting on top of the Ball and your legs straight. Place your hands behind you with your fingers pointing away from the Ball. From there, press your hips up toward the ceiling until your body is in a straight line. Hold this position for a few seconds, then lower your hips back down to the floor.
Squats (Variation: Single Leg)
Stand and place the Ball between your back and the wall. Starting with your feet together, lift one foot off the floor so that your leg is extended straight in front of you. From there, bend your supporting leg and hold for at least 5 seconds. Then straighten your leg. Repeat on the other side.
Scissors
Lie with your pelvis on the Ball and both hands on the floor. Walk your hands forward until your mid-thighs or knees are resting on the Ball. You should be in a long, straight line from head to toe. Lift your left leg off the Ball and twist toward the left so that you are resting on the side of your right leg. As you twist, let your legs split apart, reaching your left leg out behind you and your right leg toward the front. From there, bring your legs together as you roll back to the starting position. Repeat on the other side.
Side Leg Lifts (Variation: Ballet Extension)
Lie sideways on the Ball with your legs straight and together, so that only your feet and one hand are on the floor. Place your other hand on the Ball to help keep it still. From there, touch the toes of your top leg to the knee of your bottom leg. Straighten your leg up toward the ceiling, and then lower it back down to the starting position. Keep your leg turned out from the hip joint the entire time. (You may also reverse the movement so that your leg lifts straight up toward the ceiling first. From there, touch your toes to your knee, and then lower back to the starting position.) Repeat on the other side.
Links to the rest of the series:
Beginner Workout on the Ball (Part 1)
Beginner Workout on the Ball (Part 2)
Beginner Workout on the Ball (Part 3)
Beginner Workout on the Ball (Part 4)
Intermediate Workout on the Ball (Part 1)
Intermediate Workout on the Ball (Part 2)
Intermediate Workout on the Ball (Part 3)
Intermediate Workout on the Ball (Part 4)
Advanced Workout on the Ball (Part 1)
Advanced Workout on the Ball (Part 3)
Advanced Workout on the Ball (Part 4)
If you suffer from an injury or other health condition, or have any questions regarding the suitability of stability ball training, please consult your doctor before attempting these exercises.