Stability Ball Workout 1

Wall Squat with resistance

1. Start by placing the ball behind the small of your back. Place the band your your feet and hold onto it with your hands.
2. Slowly squat down until your thighs are near parallel to the ground.
3. Return to the starting position and repeat.
You can substitute the band with dumbells for added resistance and weight.

Hip Bridge on Ball

1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly bent.
3) Raise hips off floor by pressing heels into ball.
4) Return to start position.
5) To increase difficulty, raise and extend arms above chest.

One arm chest press and thrust

1) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring 1 DB to shoulder and press up positioning DB above the chest with palm facing forward.
4) Lower the DB keeping your forearm perpendicular to the floor and your hand aligned at the nipple line.
5) Let your upper arm go slightly past parallel to the floor and press the DB up to the start position. As you press up forcefully bring the other arm down towards the shoulder.
6) Your body should rotate just a little with this type of movement. Complete prescribed repetitions and then perform with other arm.

Supine DB bicep curl

1. Lie on your back on a stability ball and hold a dumbell in each hand towards the ground.
2. Proceed to curl the dumbells up towards your waist.
3. Return to the starting position and repeat.

Calf Raises with dumbells

1) Start position: Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward. Lean into the ball for support.
2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
3) Lower heels and repeat.
4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.

Oblique Curls

1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise your right shoulder up toward ceiling.
5. Return to start position and repeat with the other shoulder.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Pull Over

1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
4) Start position: Extend elbows and raise DB even with the eye-line.
5) With elbows slightly bent, lower DB back even to slightly below head level.
6) Return to start position.
7) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established.

Prone Fly on Ball

1) Lie face down with chest supported by flexaball. Feet should be wider than shoulder width apart for stability. Knees may or not be on ground on depending on comfort.
2) Start position: Hold DB’s in each hand with neutral grip (palms facing each other) and rest DB’s on floor directly under shoulders.
3) With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level and squeeze shoulder blades together at top of movement.
4) Return to start position. However, only lower DB’s to within an inch of floor.
5) Remember to keep head in a neutral position and trunk stable.

Push ups with knee tuck

1. Start by getting in a push up position with your feet on top of a ball.
2. Proceed to perform a push up balancing on top of the ball. Return to the starting position and then bring your knees in towards your chest.
3. Return to the parallel position and repeat for the prescribed repetitions.

Shoulder Press

1) Sit in upright position on a ball.
2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.

One Arm Tricep Extension

Sit in upright position on a flat bench. Grasp one DB and rest it on corresponding thigh.
Start position: Lie onto back and bring the dumbell to your chest. Press dumbell up so that it is directly over the upper chest.
Lower dumbbell towards your chest by bending elbows to 90°. Elbows should remain pointing out away from the body.
Return to start position.

Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.