Ball Raises

1
Ball Raises

• Primary Areas Worked
• Lower abdominals inner thighs (adductors)
• Secondary areas
• Core strength and stability
• Starting Position
• Lying on floor squeeze the stability ball between
  your feet.
• Movement
• Maintain squeezing while raising the ball until
  your legs are approximately at a 90 degree angle
  from the starting position. SLOWLY lower the ball
  until ALMOST touching the ground (DO NOT LET THE
  BALL HIT THE GROUND!) Hold the bottom position
  for 2-3 seconds and repeat.

2
Abdominal Knee Tucks
Primary Areas Worked Lower abdominals Core
strength stability. Secondary Areas Thigh
adductors. Starting Position Lying on your
back, squeeze the stability Ball between your
feet. Next, raise the ball Off of the
ground. Movement Bring the ball to your body by
bending your Knees as shown in the bottom
picture. Hold 2-3 seconds. Bring ball back to
starting position By straightening your legs-
hold 2-3 seconds, and repeat. DO NOT LET THE BALL
HIT THE GROUND.
3
Abdominal Balancing
Primary Areas Worked Lower abdominals Core
strength stability Balance. Starting
Position Lying on your back, REST the stability
ball On your legs as shown in top picture.
Hold Legs off of the ground. Movement Bring
ball closer to your body by bending Your knees.
The ball RESTS on your legs Throughout this
exercise (do not squeeze Your legs to hold the
ball into a position). Hold 2-3 seconds, then
return the ball to the starting Position by
straightening your legs- hold 2-3 Seconds and
repeat.
4
Rainbows
Primary Areas Worked Lower abdominals
(obliques) inner thighs Secondary areas Core
strength and stability. Starting Position Lying
on floor squeeze the ball between your feet.
Starting position is legs straight up in the
air. Movement Lower the ball to one side as far
as you can and repeat. DO NOT LET YOUR SHOULDER
BLADES COME OFF THE FLOOR.
5
Reverse Abdominal Curls

• Primary Areas Worked
• Lower abdominals.
• Secondary Areas
• Back of thighs, core strength and stability.
• Starting position
• Lying on your back with legs positioned as shown
  in the top picture, hug the stability ball into
  your buttocks.
• Movement
• Maintain squeezing the ball with your legs.
  Pinching the ball with your heels will also help
  keep the ball in the same stable position. Raise
  the ball doing a reverse curl. When lower the
  ball back to the starting position DO NOT LET IT
  HIT THE GROUND. Try to lower the ball until it
  barely hits the ground, hold for 2-3 seconds and
  repeat exercise.
• Note
• A smaller size stability ball might be needed to
  do this exercise- recommended size is 55 cm.

6
Circles
Primary Areas Worked Core strength and
stability. Abdominals. Secondary
areas Balance. Starting Position In a push-up
position with hands on the stability ball. Try to
keep hands directly under shoulders as shown in
top picture. Movement Move the ball in as wide
of circles as possible with your hands. The key
to this exercise is to keep the rest of the upper
body as stationary as possible while moving the
arms.
7
Forward Rolls
Primary areas worked Core strength and
stability. Secondary areas Abdominals. Starting
position Hands on stability ball in a push-up
position. Try to keep hands directly under
shoulders as shown in top picture. Movement Move
the ball as far forward as possible. Hold for
2-3 seconds and return to starting
position. Secondary movements Move the ball at
a 45 degree angle Forward as far as possible.
Hold 2-3 seconds and repeat. Dont forget to do
other side.
8
Jack-Knifes

• Primary Areas Worked
• Core strength and Stability
• Secondary Areas
• Hamstring stretch abdominals
• Starting Position
• Feet on ball (or toes to make harder) in a
  push-up position.
• Movement
• Roll the ball forward by raising your buttocks up
  into the air. You should be trying to get as much
  of your feet to touch the ball as possible in
  the end position.

9
Side Raises
Picture 1
Primary Areas Worked Core strength and
stability Secondary Areas Balance., Side
(oblique) abdominals, Thigh abductors. Starting
position Lying on your side with your elbow and
forearm on the stability ball, directly
underneath your s shoulder. The other hand can
rest on the ball to help with balance.
Movement Raise your hips and one leg up as
shown in the bottom picture. Hold this position
for 2-3 seconds. To make this exercise harder do
not rest your other hand on the ball.
Picture 2
Picture 3
10
Side Raises (with stability ball)

• Primary Areas Worked
• Core strength and stability
• Secondary Areas
• Balance., Side (oblique) abdominals,
• Thigh abductors.
• Starting position
• Lying on your side with your elbow and forearm on
  the stability ball, directly underneath your
  shoulder. The other hand can rest on the ball to
  help with balance. Raise hips up as
• shown in top picture.
• Movement
• Raise your hips and one leg up as shown in the
  bottom picture. Hold this position for 2-3
  seconds. To make this exercise harder do not rest
  your other hand on the ball.