In this series of posts, 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 3 of the Beginner Workout.
Cat Stretch
Kneel with your hands on the Ball and your spine in a C-curve. Do not sit back all the way onto your heels or put all your weight on your hands. From there, arch your back and look up toward the ceiling, pressing your hands onto the Ball to engage the triceps. Then, round your back into the starting C-curve position. The Ball may roll back and forth slightly as you change position.
Quadruped
Lie with your stomach on the Ball and both hands and feet on the floor. Lift your left arm and your right leg off the floor and extend them straight out in a horizontal plane. Try to hold your balance for at least 5 seconds. Repeat on the other side.
Frog
Lie with your pelvis on the Ball and both hands on the floor. Bend your legs and turn them out from the hip joint, so that your knees are apart and your heels are together. Your thighs are in a straight line with your torso. From there, squeeze your buttocks and pulse your legs up and down. Keep your shins vertical as if the soles of your feet are pressing up on the ceiling.
Adductor Stretch
Lie with your stomach on the Ball and both hands and feet on the floor. Keeping your legs straight, open your legs to the side to stretch your inner thighs. Roll back slightly if needed to intensify the stretch.
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 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.