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 2 of the Intermediate Workout.
Side Leg Lifts
Lie sideways on the Ball with your legs straight and together, so that only your feet and one hand are on the floor. Place your other hand on the Ball to help keep it still. From there, lift and lower your top leg, keeping your legs in a parallel position and your feet flexed. Repeat on the other side.
Flip-Flop
Begin lying with your mid-back on the Ball and your arms out to the side. Reach your left leg under your right as you roll onto your stomach. From there, continue to roll in the same direction, your right leg reaching under your left, to roll onto your back. Repeat in the other direction.
Push Ups
Lie with your pelvis on the Ball and both hands on the floor. Walk your hands forward until your mid-thighs or knees are resting on the Ball. You should be in a long, straight line from head to toe. From there, bend and straighten your arms.
Squats
Stand and place the Ball between your back and the wall. Keeping your feet hip-width apart, bend your knees and hold for at least 5 seconds. Then straighten your legs.
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 1)
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.