This is an unprecedented time we are experiencing, with much of the world on lockdown due to the devastating coronavirus COVID-19. Unless you work in an essential field, you are most likely stuck at home 24/7. Like many people, you may be missing your daily walks, runs, or workouts at the gym. What can you do indoors while waiting for life to return to normal? Try using a stability ball—it provides an excellent home workout! If you already have a ball, you’re all set. (If not, there are lots of brands to choose from on Amazon, many under $20.)
The following are five great exercises to start with, each at either a beginning or intermediate level. And they just happen to be my all-time favorite exercises in my book Balance on the Ball: Exercises Inspired by the Teachings of Joseph Pilates!
Shoulder Bridge
Lie on your back, resting your legs on top of the Ball with your knees bent. Rolling through your spine, one vertebra at a time, slowly press your hips up toward the ceiling. From there, roll your spine back down to the floor. (For more challenge, place your feet on top of the Ball, with your legs straight. Or try performing the exercise with your arms raised off the floor.)
Flat Back
Sit on the Ball. Slowly walk your feet forward until your shoulders and head are resting on top of the Ball. Press your hips up in line with your knees and shoulders, reaching your arms overhead. From there, reach your arms forward and walk your feet in, bringing yourself back to a sitting position.
Skier
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. From there, tuck your knees toward your left shoulder, rolling the Ball forward on a diagonal. Keep your shoulders still and let your torso twist at the waist. From there, straighten your legs, rolling the Ball back to the starting position. Repeat on the other side.
Superman
Lie with your stomach on the Ball and your feet supported against the base of a wall. Keep your legs bent just slightly to avoid locking the knees. With your hands behind your head, raise and lower your torso. (Do not raise higher than the point where you are in a straight line head to toe.)
Side Sit Up
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.
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.