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 3 of the Intermediate Workout.
Side Sit Ups
Sit with your left hip resting on the Ball and your feet supported against the base of a wall. Only the side of your hip should be on the Ball, not your ribcage. Keep your knees and inner thighs together, with your left leg straight and your right leg bent (the top foot will be behind the bottom one). With your hands behind your head, lean out so that you are in a straight, diagonal line from head to feet. From there, bend at your waist to raise your torso up to a vertical position, then lower back to the diagonal. Keep your hips still, so that the hinge happens at the waist. Repeat on the other side.
Swan
Lie with your pelvis on the Ball and both feet together on the floor. Placing both hands on the Ball, straighten your arms and lift your chest up into an arch. Then bend your elbows and lower your torso back over the Ball.
Knee Stretch
Lie with your stomach 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. Tuck your knees in, rolling the Ball forward toward your chest, so that your shins are resting on the Ball. From there, straighten your legs, rolling the Ball back to the starting position.
Straddle (Variation: Side Stretch)
Sit straddling the Ball with your knees on the sides and your toes on the floor behind you. With both arms raised overhead, tilt your torso to the right so that you feel a stretch along the left side of your body. The Ball will shift slightly to the left. 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 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 2)
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.