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 3 of the Advanced Workout.
Pike
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. Keeping your legs straight, bend at the hip joint to lift your hips into a pike position. The Ball rolls in toward you as you fold in half. From there, straighten back out to the starting position.
Hip Flexor Stretch (Variation: Lunge)
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. From that position, bring one leg forward into a lunge. Keep your back leg straight with either your knee or shin resting on the Ball. Repeat on the other side.
Star
Lie with your stomach on the Ball and both hands and feet on the floor. Lift your left arm and left leg off the floor and up toward the ceiling, rolling on the Ball so that you are facing sideways with only the right side of your body resting on the Ball. From there, lower your arm and leg back down to the floor. Repeat on the other side.
Mermaid
Lie sideways on the Ball with your legs straight and together, so that only your feet are on the floor. Place your bottom hand on the Ball to help keep it still and reach your top arm overhead. Raise your torso up to a vertical position as you reach your top arm out to the side. From there, lower your torso back onto the Ball, raising your arm overhead. 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 2)
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.