Last month I introduced a new series of posts, where I’ll be 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 Beginner Workout.
Torso Twist
Lie on your back with your knees bent in toward your chest. Hold the Ball in your hands, arms straight up toward the ceiling. From there, simultaneously lower the Ball to your right and your knees to your left. Do not let your knees touch the floor. Then, using your abdominals, bring your knees and the Ball back to the center. Repeat on the other side.
Toss and Catch
Lie on your back with your legs open in the air, holding the Ball in your hands. Throw the Ball up into the air and try to catch it between your ankles. From there, let the Ball fall back into your hands as your legs open gently to the side.
Shoulder Bridge
Lie on your back, resting your legs on top of the Ball with your knees bent. Rolling through your spine, one vertebra at a time, slowly press your hips up toward the ceiling. From there, roll your spine back down to the floor.
Hamstring Stretch
Lie on your back and rest your legs on the Ball, knees bent. Straighten one leg up toward the ceiling, holding either your thigh or ankle, and pull your leg in toward your chest to stretch the hamstrings. 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 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.