Balance on the Ball: Exercises Inspired by the Teachings of Joseph Pilates contains over 100 stability ball exercises for people at all levels of fitness. In this series, I’ll be posting three sample exercise routines, for those at beginner, intermediate, and advanced levels. Each routine consists of 16 exercises and will be broken up into four parts. Here is Part 1 of my Beginner Workout on the Ball.
Bouncing
Sit on the Ball with your feet flat on the floor, hip-width apart. Bounce up and down, keeping your spine in a neutral position and your feet on the floor the entire time.
Leg Lifts
Sit on the Ball with your feet flat on the floor, hip-width apart. Lift one foot off the floor, keeping your knee bent. Try to hold your balance for at least 5 seconds. Repeat on the other side.
Straddle
Sit straddling the Ball with your knees on the sides and your toes on the floor behind you. From there, squeeze your inner thighs against the Ball and release.
Stomach Crunch
Sit on the Ball with your feet flat on the floor, hip-width apart, and your hands behind your head. Walk your feet forward until your lower back is resting on the Ball. Contracting the deep abdominals, raise and lower the upper half of your torso, keeping your spine in a C-curve. Be sure that you aren’t coming up so high that your hip flexors engage; at the same time, don’t let your back collapse over the Ball. The range of motion is very small.
Links to the rest of the series:
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)
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.