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 1 of the Intermediate Workout.
Bouncing (Variation: Jumping Jacks)
Sit on the Ball with your feet flat on the floor, hip-width apart. Bounce up and down with your feet moving together and apart, raising your arms up and down to the side.
Shoulder Bridge (Variation: Leg Curl)
Lie on your back and rest your feet on top of the Ball, legs straight and in a parallel position. Tuck your pelvis under and press your hips up toward the ceiling, rolling one vertebra at a time. From there, keep your hips pressed high while bending and straightening your legs. The Ball will roll in toward your hips as you bend your knees.
Roll Over
Lie on your back with the Ball between your ankles and your knees bent. Straighten your legs up toward the ceiling, then lift your hips off the floor to roll over, bringing your legs overhead. Try to touch the Ball to the floor behind you. From there, roll your back down one vertebra at a time until your legs are vertical, then bend your knees until the Ball touches the floor.
Teaser
Lie on your back with your feet on top of the Ball, your legs straight, and your arms resting on the floor above your head. In one smooth motion, curl up as high as you can, reaching your arms forward on a high diagonal. From there, raise your arms overhead in line with your ears. Roll back down to the floor, one vertebra at a time.
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 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.