TOTAL ball in a supine position II. You need

TOTAL BODY

 

1. Ball Transfer

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I.      
Lie
down; positioning your arms overhead and keeping your legs straight while
holding the ball with your feet.

II.    
Pull
your legs up, bringing to ball up so it’s parallel to your hips.

III.   
Push
your arms up and move your hands from your feet to your hands.

IV.  
Move
your arms and your legs back onto the ground.

2. Alternating Arm/Leg Lift

I.      
Lie on
the ball in a supine position

II.    
You
need to place your arms next to your side.

III.   
Position
your feet so they are aligned with your hips.

IV.  
By
this point your head, your neck and your hips should be in alignment.

V.    
Extend
your left leg, making sure that it stays straight.

VI.  
As you
raise your leg, you need to stretch the arm on your right side so that it’s
straight ahead.

VII. Lower your arm and leg; stretching the two
on the alternate sides.

 

 

BACK

 

1. Back Extension

I.      
Lie horizontal
on the ball, making sure your feet are touching the floor.

II.    
Now
you need to cross your arms, keeping your hands infront of your shoulders.

III.   
Hyperextend
your spine to push your torso off the ball.

IV.  
Lie
back down.

V.    
Repeat
the movements.

 

2. Prone Cobra

I.      
Lie
down on the ball, making sure that your chest and upper stomach is touching it.

II.    
You
need to make sure that your body is straight.

III.   
Move
your arms up and stretch them infront of your head.

IV.  
Move
your arms, positioning them behind you as if you’re flying. Remember to keep
them straight throughout the movement!

V.    
 Return to your starting position.

VI.  
You’ve
just completed one repetition.

 

3. Reverse Fly

I.      
Place the ball under your hips, keeping your core
engaged.

II.    
Hold a dumbbell in both hands, making sure that your palms
are facing down.

III.   
Move them to your sides, forming a 45-degree angle.

IV.  
Now you need to push your shoulder blades back so they
retract towards the center.

V.    
Raise your arms.

VI.  
Return to your starting position.

 

4. Superman

I.      
Lie your body flat against the
ball. Keeping your chest raised and your waist line positioned at the center of
the ball.

II.    
Rest your hands on the rest in
front of the ball.

III.   
Rest your feet behind you,
keeping them apart.

IV.  
Tighten your abdominals, tucking your chin into your body.

V.    
Stretch your arm out, bringing
it next to your shoulder.

VI.  
Now raise the leg on the
opposite side of your body.

VII. Hold the position for 5 seconds.

VIII.                   
Lower your arm and foot back
down.

IX.  
Keep it up, alternating sides
as you go!

 

 

 

UPPER BODY

 

1. Chest Press

I.      
Hold
two dumbbells and lie backwards on your stability ball, making sure that your
feet are on the floor and your knees are aligned with your ankles.

II.     Lift your hips up and tighten
your core.

III.    Pull dumbbells up to your chest,
breathing as you push the dumbbells up to the ceiling. Make sure that your
palms face upward.

IV.    Stay like that for a second.

V.     Move your dumbbells back to your
chest.

VI.   Repeat the movements 12 times to
complete a set, keeping your body completely still and your hips raised as you
do.

 

 

 

2. Incline Chest Press

I.      
Pick
up two dumbbells and sit down on your Swiss ball.

II.    
Move
your feet forward, stopping when your upper body makes a 45 degree angle with
the ground. Remember to keep the ball positioned so that it’s underneath your
shoulders and the top of your back.

III.   
To get
into your starting position move the dumbbells, stopping when they are
stretched above you. You need to keep your feet planted against the ground.

IV.  
To exercise
start lowering your dumbbells down, moving them towards the top of your chest.

V.    
Pause
for a moment.

VI.  
Now
stretch your arms back up, moving as fast as you can. Congrats, that’s one rep!

 

3. Lat Pullover

I.      
Start
by lying down on your back with your feet flat on the ground and your knees
pointed upwards.

II.    
Hold
the Swiss Ball above your chest. Make sure you keep your arms straight.

III.   
Bring
the ball behind your head focusing on your shoulders and triceps

IV.  
Move
the ball back over your chest.

V.    
Squeeze
your abdominals and engage your core.

 

4. Incline/Decline Push Up

I.      
Place hands
on the ball and feet on the ground

II.    
Lying
flat and holding your hands about 1 foot apart, bring your chest down towards
the ball.

III.   
When
your chest is 3 inches from the ball, push back up.

IV.  
For a
declined push up, place the ball under your feet.

V.    
Hold yourself
in a plank position with arms straight.

VI.  
Hinge
at the arms and bring your chest down to the ground.

VII. Push back up into starting position.

 

5. Triceps Dip

I.      
Sit on
the exercise ball, pressing your hands against both of its sides.

II.    
Keeping
your elbows tight push your backside off the ball.

III.   
Now,
bend your arms at the elbow and move into the ‘triceps dip’ position. You
should feel your muscles stretch as you do so.

IV.  
Go
back to your starting position.

V.    
Repeat
the movements as many times as you can.

 

 

 

LOWER BODY

 

1.     Squeeze, Curl and Lift

I.      
Lie
down on your stomach

II.    
Straighten
your lower back, your knees and your hips.

III.   
Push
your hips and your lower back off the mat and straighten them.

IV.  
Now
bend your knees and pull both hells towards your rear end.

V.    
Bring
your feet up the ball and squeeze tight.

VI.  
Now
lower your legs into their starting position.

VII. Keep the ball off the mat by contracting
the muscles in both legs.

 

2.     Single Leg Split-Squat

      
I.         
Start
by standing with your back to the ball.

     II.         
Now
stretch your ‘rear’ leg behind you, placing your foot on top of it.

    III.         
Flex
your knee on the leg that it still on the floor, the ‘front leg’, and squat
down. The rear leg should move down so that it’s just above the floor.

    IV.         
Return
to your original standing position by extending hip and knee of forward leg and
repeat. 

     V.         
Continue
the exercise by switching the positions of both legs.

 

3. Side Leg Raise

I.      
Lie on the ball on your side

II.    
Hold that ball tight and move
your leg up towards the sky

III.   
Bring your leg back down to the
ground

IV.  
Repeat and switch legs

 

4. Hip Raise

I.      
Lie on
the floor with your back on the ground

II.    
Place
the ball under your feet

III.   
Raise
your hips towards the ceiling

IV.  
Squeeze
your glutes

V.    
Hold
this position for 5 seconds

VI.  
Relax
back towards the ground

 

5. Hip Extension

I.      
You
need to lie on the ball so that your bellybutton and your pelvis is touching
it.

II.    
Place
your toes on the mat behind you, pointing them so that they support the weight
of your body, and make sure that your legs are straight and your feet are
aligned with your hips.

III.   
You
need to make sure that your arms are aligned with your shoulders. So that your elbows
and your wrist are in a straight line and make sure that both palms touch the
mat before you.

IV.  
By
this position, your body should look as if it’s about to do a push up.

V.    
You
need to start the exercise by tightening your abs and clenching your glutes.

VI.  
Pick
up your feet off the mat, making sure your legs are straight and your knees
aren’t bent.

VII. Hold the position for about five seconds.

VIII.                   
Now,
lower your legs into the original position.

IX.  
Keep
going until you have completed 10 reps.

 

6. Single Leg Bridge

I.      
To get into position lie down
with your back press against the mat and your heels positioned on the exercise
ball.

II.    
Straighten your arms so they
are on the mat, pointing straight ahead.

III.   
Pick up your right leg and lift
it towards the ceiling.

IV.  
Support your body with your
left leg.

V.    
Push your hips up, stopping
when your shoulders forms a line with your heels.

VI.  
Keep your right leg up.

VII. Stay like this for a moment.

VIII.                   
Now, keeping your right leg up,
lower your body to the ground.

IX.  
Start over.

 

7. Mountain Climber

You need a stability ball for
this exercise.

                
I.         
Start
by placing your hands on it, keeping them about 20 inches apart.

              
II.         
Stretch
your legs behind up, mimicking the position you would take if you were doing a
push up.

             
III.         
Pick your foot up, bringing
your knee up to your chest.

            
IV.         
Now lower it.

              
V.         
Repeat the movement with your
other leg.

            
VI.         
Keep going until you have
completed 20 repetitions, 10 reps for each leg.

 

8. Squat

I.      
Stand
against the wall, positioning the ball so it is behind up. It should be placed
behind your lower back.

II.    
Now
walk forward, keeping your back pressed against the wall and the ball.

III.   
Move
into a ‘squat’, pushing against the ball as you move down.

IV.  
Return
to your standing position by straightening both of your legs.

V.    
Keep
going until you’ve done about 10 repetitions.

 

9. Knee Tuck

I.      
Lie flat
on the stability ball, making sure that your stomach is pressed against it. Your
feet and your hands should be pressed against the floor.

II.    
Make
sure that your feet are aligned with your hips and your hands are shoulder
width apart.

III.   
Exhale
slowly, contracting your abs to help you tighten the muscles in your torso.

IV.  
 Walk forward, picking both of your legs up and
off the mat. You need to stop walking when your knees are touching the top of
your ball.

V.    
Keep
your torso rigid and make sure it’s aligned with both of your legs. 

VI.  
Stretch your arms in front of
you and position both hands so they are underneath your shoulders.

VII. Retract your shoulders and depress them.

VIII.                   
To
maintain your balance, straighten your legs and push them against each other.

IX.  
Now,
breathe out and pull both knees up to your chest.

X.    
Roll
the ball towards your knees as you do so, tucking it under your chest and
pushing both of your hips up.

XI.  
Keep
moving until both of your knees are directly under both of your hips.

XII. Your shinbone should be lying on top of
your exercise ball.

XIII.                   
Stay
like this for a moment.

XIV.                  
Breathe
in and straighten your body back into your starting position.

 

10. Leg Curl

I.       Lie on the floor,
with your feet pressed into the middle of the ball.

II.     Now, get into
your starting position by stretching both legs so that your ankles are on the
ball.

III.    Pick both of your
hips up, balancing your body weight on your feet and your shoulder blades.

IV.   Arch both of your
knees, bringing the exercise ball closer to you as you contract your
hamstrings.

V.    
Pause for a moment.

VI.  
Move back into your starting position.

 

11. Butt Blaster

I.      
Stand
tall with stability ball approximately 2-3 feet behind you.

II.    
Balancing
in your right foot, place your left shoelace onto the ball behind you.

III.   
Bend
your front leg as you roll the ball away from you with your left foot. Your
front leg should go to a 90 degree angle.

IV.  
Pull
your back leg in to start position.

 

12. Lying Leg Raise

I.      
Lie flat against the ball,
positioning your body so your ribs are pressed against the ball.

II.    
Tighten your grip on the ball.

III.   
Squeeze your glutes and your
abs as you pick your leg up.

IV.  
Put your leg back on the
ground.

V.    
Repeat the movements with your
other leg.

 

 

 

CORE

 

1. Crunch

I.      
Sit on
top of your exercise ball.

II.    
Lie
back, positioning your body so that your shoulders are touching the hall. Your
knees should be bent, the bottom of your legs straight. 

III.   
Gently
stretch your back against the ball, placing both hands behind your neck.

IV.  
Arch
your waist, raising your upper torso as you do so.

V.    
Move
back into original position.

VI.  
Repeat
the movements.

 

2. Pike Crunch

I.      
Move
your body into a ‘push-up position’, resting the top of both feet on the
exercise ball.

II.    
Relax
your abdominal muscles, pulling both of your feet towards your body and
stopping when the exercise ball is close to your chest. Make sure that your
hips are bent upwards.

III.   
Hold the
position for a couple of seconds.

IV.  
Move
back into your starting position.

 

3. Russian Twist

I.      
Get
into a standard sit up position

II.    
Roll
the ball under your back

III.   
Twist
your body to one side

IV.  
Alternate
sides and repeat.

 

4. Raised Feet Sit Up

I.      
Lie
down with your back to the floor.

II.    
To get
into your starting position, place your feet on the exercise ball, making sure
that your knees bend in a right angle. If you’d like to kick things up a notch,
hold your ball to your chest instead.

III.   
Start
with some sit ups, which means that you need to tighten your abs and raise your
torso off the ground until you ‘sit up’

IV.  
Hold
the position for a moment.

V.    
Now go
back to your starting position.

VI.  
Do
this another 25 times.

 

5. Twisting Knee Tuck

I.      
You
need to get into a ‘plank position’, placing your feet on the ball rather than
on the floor. You need to make sure that your hands are aligned with your
shoulders.

II.    
Make
sure that your head is aligned with your straight back.

III.   
Your
toes should be pointed.

IV.  
Keeping
your hips and core stable throughout the movement, tuck your knees up towards
your chest and shoulders so that the ball rolls towards your head, performing a
posterior pelvic tilt so that your hips tuck up and under.

V.    
When
you have brought the ball in as close as you can, reverse the motion and extend
your legs back out to the starting plank position. Control the movement
throughout. It is crucial that you not push so far that your back drops and
arches.

VI.  
From
your full extension, slowly bring your feet back toward you and repeat the
entire movement from the starting position.

 

6. Plank/Side Plant

I.      
Kneel beside your exercise ball
without having it touch your thigh.

II.    
Rest your arm on the ball close
to your side with your elbow bent to about 90 degrees.

III.   
Contract your abdominals; pull
your shoulder blades down.

IV.  
Tilt your body sideways and
lean into the ball through your forearm.

V.    
Keep your body straight from
your head to your knees.

VI.  
Your knee may lift off the
floor as you tilt.

VII. Hold this position and breathe normally.

 

 

7. Plank Shoulder Taps

I.      
Move your body into a ‘pushup
position’, keeping your hands aligned with your shoulders and pressed against
the floor. Relax your shins on the ball.

II.    
Keep your hips over the floor.

III.   
Now move the hand on your right
side, under your chest and touch the shoulder of your left side.

IV.  
Return to start and repeat with
the other arm. Continue alternating for a total of 26 reps.

 

 

9. Ball Leg Lift

I.      
Lie
down on your back.

II.    
Place
your legs out straight.

III.   
Put
the ball in-between your legs.

IV.  
Squeeze the ball with your
heels and lift it towards the ceiling. Try to get it at least 45 degrees off
the ground.

V.    
Hold this position for 3
seconds.

VI.  
Bring it back down to the
ground.

VII. Repeat.

 

10.
Alternating Crossover

I.      
Lie
with your back against the floor.

II.    
Stretch
your arms out beside you in opposite directions.

III.   
Brace
your legs against the exercise ball, bending your knees so that they form a
right angle.

IV.  
Start
rolling your legs to the right.

V.    
Pause
for a moment.

VI.  
Now
roll your legs to the left.