Ball Sitting

1
Ball Sitting
Primary Areas Worked Core Stability
and Balance Starting Position Sitting with a
straight back on top of a stability ball- both
feet on floor- arms out for balance Movement Slo
wly raise one leg until fully extended
(straight)- hold for 3-5 seconds- repeat other
leg
2
Supine leg raises

• Primary Areas Worked
• Core Stability and Balance
• Starting Position
• Place the ball between the shoulder blades with
  head/neck resting on the stability ball.
• Movement
• Lift the pelvis performing a bridge as shown in
  picture 2. Once this can be accomplished
  comfortably move to step 2.
• Slowly raise one leg until fully extended
  (straight)- hold for 3-5 seconds- repeat with
  other leg

Picture 1
Picture 2
Picture 3
3
Roll Outs (on knees)

• Primary Areas Worked
• Core Strength Stability
• Secondary Areas
• Abdominals Low back
• Starting Position
• Rest forearms on stability ball, knees on floor.
  Keep some distance between the ball and your
  sternum (upper chest).
• Movement
• The movement and feeling for this exercise
  is tricky. Be patient. !
• Roll the ball out onto both triceps allowing the
  rest of the body to move forward (however, the
  knees stay in the same spot throughout the
  exercise). Roll the ball out as far as possible
  (you should feel your low back working to
  maintain this position). When bringing the ball
  back to the Starting Position you should be
  feeling the abdominal muscles working.

4
Roll outs (on feet)

• Primary Areas Worked
• Core strength and stability
• Secondary Areas
• Abdominals Low back
• Starting position
• Rest forearms on stability ball, go into a
  push-up position (instead of on knees)
• Movement
• Same movement as roll outs (on knees). Roll ball
  from forearms to triceps as shown in the second
  picture (low back should be working to maintain
  this position). To bring the ball back your
  abdominal muscles should be firing.

5
Roll outs to side (on knees)

• Worked Primary Areas
• Core Strength and Stability
• Secondary Areas
• Abdominals-obliques (side) and low back
• Starting position
• Same as normal roll outs. Rest forearms on
  stability ball, knees on floor. Keep some
  distance between the ball and your sternum (upper
  chest)
• Movement
• Same movement as roll outs (on knees). This time
  roll forward and out to a 45 degree angle (you
  will be on only one tricep at the end position).
  Key to this exercise is to keep the head and
  sternum (chest) straight forward while moving the
  ball at a 45 degree angle. Repeat 10-15 times to
  one side, then repeat to the other side.

6
Roll outs to side (on feet)

• Primary areas worked
• Core strength and stability
• Secondary areas
• Abdominals- obliques (sides) and low back
• Starting position
• Same as roll outs (on feet). Rest forearms on
  stability ball, go out onto a push-up position.
• Movement
• Same movement as roll outs instead roll at a 45
  degree angle to one side (once fully roll out you
  will be on only one tricep). Your low back should
  be working to hold this position. To bring back
  the ball your oblique abdominals will be firing.
  Key to this exercise is to keep head and sternum
  (chest) facing foreward while ball moves to one
  side at a 45 degree angle. Work one side 10-15
  times, switch sides.

7
Bridge
Primary Areas Worked Core Stability and
balance Secondary Areas Abdominals low
back Starting Position Lie on the floor with
your feet up on the stability ball. You can have
your arms out to help with balance. Movement Co
me up into a bridge position by lifting your
buttocks off of the ground. Hold this position
for up to 5 seconds and repeat. To make this
exercise harder- follow the same steps- go into a
bridge FIRST and then lift one leg off the ball.
Folding your arms across your chest also
makes this exercise slightly more difficult.
8
Supine Knee Tucks

• Primary areas Worked
• Core strength and stability.
• Secondary Areas
• Abdominals balance.
• Starting Position
• The starting position is the same as that of a
  bridge. Feet up on the ball, lift the buttocks.
• Movement
• While holding the bridge roll the stability ball
  towards you by bringing your knees to your chest.

9
Knee Tucks

• Primary areas Worked
• Core strength and stability.
• Secondary Areas
• Balance and abdominals.
• Starting Position
• In a push-up position with feet (or on toes to
  make the exercise harder) on top of a stability
  ball.
• Movement
• Bring your knees to your chest.

10
Swimmers Dive
Picture 1
Primary Areas Worked Core Strength and
Stability. Secondary Areas Balance full upper
body strength. Starting Position Start in a
push-up position with the middle of the ball at
your knees. Movement As shown in picture 2
roll the ball up your body until your sternum
(chest) almost touches the ground. Your hands in
this exercise should stay in the same spot. Your
elbows also never bend, keep them straight. As
you return, you will be back in position 1. To
add to this exercise you can then go into a knee
tuck as shown in picture 3. This is an excellent
exercise to stretch the lower back- going into
extension and flexion.
Picture 2
Picture 3
11
Squat Arch

• Primary Areas Worked
• Core strength and stability
• Secondary Areas
• Balance and upper body stretch.
• Starting Position
• Same position as doing the prone leg raises. Rest
  the stability ball between the shoulder blades-
  head and neck resting on the ball. Perform a
  bridge. Have arms as shown in top picture.
• Movement
• This movement is tricky- Be patient!
• While maintaining the bridge push off and
  straighten your legs- as if performing a squat.
  By straightening your legs the ball will roll
  down the back. At the same time, allow your arms
  to swing over your head as shown in the bottom
  picture.
• When first attempting this exercise your hands
  will may not be able to touch the ground- you
  will probably lose your balance first.

12
Leg-Off
Primary Areas Worked Core strength and
stability. Starting Position In a push-up
position with feet (or toes) on stability
ball. Movement While keeping the head and upper
body stationary, move the ball as far to one side
as possible as shown in bottom pictures. Hold for
2-3 seconds, repeat other side.
13
Flips
Primary Areas Worked Core strength and
stability. Balance. Exercise teaches pelvis to
rotate while maintaining a neutral
spine. Starting Position Feet on ball (or up on
toes) in a push-up position as shown in top
picture. Movement Rotate your pelvis so you
end up on the side of your legs as shown in
the bottom picture. Hold this position for 2-3
seconds, flip onto other side and Repeat. Key
to this exercise is to keep your chest/ sternum
and head always facing directly ahead. Only your
pelvis (mid-section) should rotate and move.
14
Diagonal Chops(Down)
Primary Areas Worked Core strength and
stability. Oblique abdominals. Back. Starting
Position. Position a one handled band in a high
area (preferably higher than your head when
sitting on the ball). Sitting on a stability
ball hold the band in both hands. Bring both arms
across the body as shown in Top
picture. Movement Keeping your head and sternum
facing forward, bring the band down and
across the body as shown in bottom
position. Repeat. Remember to work other side.
15
Diagonal Chops(Upward)
Primary Areas Worked Core strength and
stability. Oblique abdominals. Back,
Balance. Starting Position Have a one handled
band in a low position. Sitting on a stability
ball, hold the handle With both hands, arms
across body as shown In top picture. Movement Ke
eping head and sternum facing forward, Bring the
band up and across the body as Shown in bottom
position. Repeat. Remember To work other side.