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 4 of the Advanced Workout and the final post in this series.
Diver
Lie with your pelvis on the Ball and both hands on the floor. Extend both legs behind you, keeping your body in a long, straight line. From there, bend your elbows and lift your legs as high as you can. Then straighten your arms and lower your legs back to the starting position. As your legs lift and lower, the Ball may roll back and forth slightly to give momentum.
Side Leg Lifts (Variation: Adductor/Hamstring Stretch)
Lie sideways on the Ball with your left hand and foot on the floor. Hold your right foot in your right hand and straighten your leg up toward the ceiling. Repeat on the other side.
Standing Stretch (Variation: Side)
Stand with your right foot on the Ball to your side and both arms raised overhead. Keep both legs straight and turned out. Bending at the waist, tilt toward the Ball so that you feel a stretch in the side of your body, letting your weight lean slightly into your supporting hip. From there, reach your arms out and upward as you bring your torso back to a vertical position. Repeat on the other side.
Back Stretch (Variation: Back Bend)
Begin sitting on the Ball. Walk your feet forward until your whole back is resting on the Ball. Keep your feet flat on the floor and place your hands on the floor behind you. Gently lift your hips off the Ball so that you are in a back bend.
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 3)