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 4 of the Intermediate Workout.
One Arm Balance
Lie with your stomach on the Ball and both hands on the floor. Walk your hands forward until your hips are resting on top of the Ball. Extend both legs behind you, keeping your body in a long, straight line from head to toe. Lift one hand off the floor and extend your arm straight forward. Try to hold your balance for at least 10 seconds. Repeat on the other side.
Quadricep Stretch
Lie with your stomach on the Ball and both hands and feet on the floor. From there, hold your left foot with your left hand and pull up slightly toward the ceiling to stretch the front of your thigh. Repeat on the other side.
Gluteal Stretch
Sit on the Ball with one foot crossed over the opposite knee. Then round your back forward to hang over your leg. Let your arms hang freely, reaching toward the floor. You may keep the supporting leg bent or roll back slightly to straighten. Repeat on the other side.
Upper Back Stretch
Begin sitting on the Ball. Walk your feet forward until your whole back is resting on the Ball. Straighten your legs and extend your arms out to the side. Roll so that you are facing toward your left side, letting your right knee bend and your right arm circle around overhead to meet the left arm. By reaching both arms toward the left, you should feel a stretch in your upper back. Circle your right arm around overhead to bring you back to the center, then 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 3)
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.