STABILITY BALL EXERCISES

Repeat each exercise 15-30 times.

1. Kneel behind the ball, with arms down on top. Slowly use the arms to push the ball forward until the legs are almost all the way extended with the knees on the ground. A tight core will keep the body moving straight ahead. Roll the ball backwards and go back to the starting position.





2. Start with the stomach and hips on the ball, legs extended straight behind, toes resting on the ground. Grab dumbbells (remember that their weight needs to be appropriate to your abilities) and hold them out to your sides, elbows at 90 degrees. Slowly lower them back down to put your hands together, elbows out to the sides.





3. Lie on the floor with arms extended perpendicular to the torso and lower calves and heels resting on the ball. Lift the hips up from the floor, keeping your butt tight. Keep your body in one line for a while. Then, bring the knees in towards the hips, so the feet are resting flat on top of the ball.







4. Grab a dumbbell. Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle. Raise yourself up by extending your leg and lean forward afterwards. Keep your knee at 90 degrees.





5. Lean on your side pressed against the exercise ball, back and legs extended, hands on the ball. Lift your leg up, keep stable, stomach and core tight. Repeat for each side.





6. Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest. Push the dumbbells straight up and slowly lower them down after a shortpause, until elbows are at 90 degrees. Your whole body works in this one.





7. Lie on your back and grasp the exercise ball between your legs below your knees. Grab dumbbells. Keep the ball between your legs – 90 degrees. Simultaneously, push your feet to the ground (about 45 degrees) and arms to the sides. Neither arms nor legs can touch the ground.





8. Crouch down on your feet, press your shoulder blades against the exercise ball behind you and place your arms behind your head, extended and crossed. Without moving your feet, extend your back until it is parallel to the floor and lower it back after a short pause. Legs at 90 degrees. Tighten your butt. Stay still and keep tight.





9. Lie prone with your thighs on top of the exercise ball, legs and back fully extended and hands on the floor, elbows bent. Push yourself up by extending your arms and slowly lower yourself back down. Tighten your belly and butt. Control your body. If it’s too hard for you – skip the push up.





10. Sit on the ball. Keep your hands with dumbbells to the sides of your body. Bend your elbows and tighten your biceps. Keep your back straight and stay still.