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 4 of the Beginner Workout.
Pectoralis Stretch
Lie with your stomach on the Ball and both hands and feet on the floor. From there, reach one arm up toward the ceiling, letting your torso twist slightly so that you feel a stretch across your chest. Repeat on the other side.
Flat Back (Variation: Quadricep Stretch)
Begin sitting on the Ball with your feet flat on the floor, hip-width apart and your arms reaching forward. Walk your feet forward until only your shoulders and head are resting on the Ball, raising your arms overhead simultaneously. Keep your hips pressed up toward the ceiling, so they are in line with your knees and shoulders. Bring one foot in closer to the Ball so that you feel a stretch in the front of your thigh. Your heel may lift off the floor slightly. Keep your hips lifted and your pelvis tucked under. Repeat on the other side.
Side Stretch
Lie sideways on the Ball with your legs straight, so that only your feet and one hand are on the floor. Place your top leg behind your bottom leg and stretch your free arm overhead. Roll through the Back Stretch position (see Back Stretch below) to the other side and repeat.
Back Stretch
Begin sitting on the Ball. Walk your feet forward until your whole back is resting on the Ball. Straighten your legs and reach your arms overhead toward the floor. Just relax into 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 3)
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.