Fitness Ball Workout
- Thread starter NAnderson
- Start date
allcdnboy1
New member
I think you should check out for some exercises ... they have, i think over 500 ... there's an 'exercises' link at the top of the page.
Good Luck
Good Luck
allcdnboy1
New member
That's actually asking quite a bit ... maybe trying focusing on specific body parts and telling us what your goal is ...
I LOVE the stability ball. The possibilities of what you can do with it are endless. It can be a full body workout with no impact! 
Pretty much anything you can do with free weights, you can adjust to the stability ball - so use your imagination. Here are just a few exercises I do. Of course, when you are comfortable enough, and have complete control, you can kneel on the ball and do weight exercises and then stand on it But one step at a time! If the directions are not specific enough, maybe you could go to the Sissel site and see pictures - I think JP has pictures on his site as well (although his moves are WAY advanced).
These are some of my notes - of course, they make complete sense to me....hope they do to you as well.
Basic
To make sure ball is proper size – sit on ball with knees bent – there should be a 90º angle with your knees
Sit with a neutral spine – head over shoulders over hips
Warm-up
Balance by lifting one leg then the other – march – kick
Stand behind ball – toe on ball – rotate left and right
Hold ball – push left and right
Lift ball overhead and lower
Abs (on ball)
Lie on Incline – lift upper body – ball should be in middle of back
Move body up a little – less support – harder to lift
Lift bringing right shoulder to left hip (across body) – lift to the middle the rotate to side
Lie in Bridge Position – hold arms overhead and take to the left and right
Lie on Side on Ball – either one knee down or feet staggered or feet stacked – arm over head and crunch obliques
Lie on side – lift top leg up and down -- then combine this with oblique crunches
Lie on side – bend top leg kick forward - bend kick behind
Stability Exercise
Lie on ball on belly – hands on floor – lift one arm – lift opposite leg – then lift arm and opposite leg together – lift one arm and both legs
Lower Back and Push-up
Belly on ball – toes apart on ground (for stability) – hands behind head or back – lift upper body
Lie on belly in a “V” position – elbows on floor – hips towards back of ball – lift legs up
Prone position – ball at either hips, knees, or ankles – push-ups – try lifting one leg
Prone position – roll ball in – hips up
Weights – 10 reps – 3 sets – medium/heavy weight
Lie with head on ball in bridge position – bench press then fly – come to incline and crunch with weights on chest in between sets
Incline position – bench press and bicep curls
Sit on ball – overhead press and bicep curls – or hold weights hands facing you – then overhead press hands away from you – or hammer curl and overhead press
Lie in bridge position – tricep lifts then tricep extensions (one weight)
*** You can also do all of the above exercises while lying on the floor with feet on the ball in a bridge position
Abs (on floor), Hamstrings, Quads and Glutes
Ball on wall behind back – squats with or without weights – hold position – pulse position – full range
Ball on wall behind back – lunges – 90º with both legs – hold position – pulse position – full range
Bridge position on back on floor – heels on ball – lift one leg at a time
Bridge position on back on floor – heels on ball – pull ball towards butt – don’t let feet touch the ball, just heels – try with one leg in air
*** Immediately after these do Hamstring Stretch – one leg on ball – other leg straight in air
Kneel on floor – hands on ball – roll ball forward – then return – keep back in neutral
Ball behind knees – crunch up
Ball between legs – crunch up to ball – then crunch both upper body and ball together
Ball between feet – crunch up to ball – then crunch both upper body and ball together – alternate ball between feet and hands (don’t go beyond neutral position – don’t let back arch)
Stretches
Shoulders – kneel behind ball – hands on ball – take ball to one side then other
Hips Flexors – sit on ball – cross one ankle over other knee and lean forward slightly
Sit towards front of ball – legs open – turn body towards right leg (kind of runners lunge position) – then left
Ball in mid-back – lean back over ball – open chest – can leave arms in front – or let flop overhead
Ball in upper back – arms to side to open chest
Sit on ball – arms open to the side and to ceiling – then push down
Sit on ball – arms behind back – open chest
Sit on ball – ear to shoulder
Pretty much anything you can do with free weights, you can adjust to the stability ball - so use your imagination. Here are just a few exercises I do. Of course, when you are comfortable enough, and have complete control, you can kneel on the ball and do weight exercises and then stand on it But one step at a time! If the directions are not specific enough, maybe you could go to the Sissel site and see pictures - I think JP has pictures on his site as well (although his moves are WAY advanced).These are some of my notes - of course, they make complete sense to me....hope they do to you as well.
Basic
To make sure ball is proper size – sit on ball with knees bent – there should be a 90º angle with your knees
Sit with a neutral spine – head over shoulders over hips
Warm-up
Balance by lifting one leg then the other – march – kick
Stand behind ball – toe on ball – rotate left and right
Hold ball – push left and right
Lift ball overhead and lower
Abs (on ball)
Lie on Incline – lift upper body – ball should be in middle of back
Move body up a little – less support – harder to lift
Lift bringing right shoulder to left hip (across body) – lift to the middle the rotate to side
Lie in Bridge Position – hold arms overhead and take to the left and right
Lie on Side on Ball – either one knee down or feet staggered or feet stacked – arm over head and crunch obliques
Lie on side – lift top leg up and down -- then combine this with oblique crunches
Lie on side – bend top leg kick forward - bend kick behind
Stability Exercise
Lie on ball on belly – hands on floor – lift one arm – lift opposite leg – then lift arm and opposite leg together – lift one arm and both legs
Lower Back and Push-up
Belly on ball – toes apart on ground (for stability) – hands behind head or back – lift upper body
Lie on belly in a “V” position – elbows on floor – hips towards back of ball – lift legs up
Prone position – ball at either hips, knees, or ankles – push-ups – try lifting one leg
Prone position – roll ball in – hips up
Weights – 10 reps – 3 sets – medium/heavy weight
Lie with head on ball in bridge position – bench press then fly – come to incline and crunch with weights on chest in between sets
Incline position – bench press and bicep curls
Sit on ball – overhead press and bicep curls – or hold weights hands facing you – then overhead press hands away from you – or hammer curl and overhead press
Lie in bridge position – tricep lifts then tricep extensions (one weight)
*** You can also do all of the above exercises while lying on the floor with feet on the ball in a bridge position
Abs (on floor), Hamstrings, Quads and Glutes
Ball on wall behind back – squats with or without weights – hold position – pulse position – full range
Ball on wall behind back – lunges – 90º with both legs – hold position – pulse position – full range
Bridge position on back on floor – heels on ball – lift one leg at a time
Bridge position on back on floor – heels on ball – pull ball towards butt – don’t let feet touch the ball, just heels – try with one leg in air
*** Immediately after these do Hamstring Stretch – one leg on ball – other leg straight in air
Kneel on floor – hands on ball – roll ball forward – then return – keep back in neutral
Ball behind knees – crunch up
Ball between legs – crunch up to ball – then crunch both upper body and ball together
Ball between feet – crunch up to ball – then crunch both upper body and ball together – alternate ball between feet and hands (don’t go beyond neutral position – don’t let back arch)
Stretches
Shoulders – kneel behind ball – hands on ball – take ball to one side then other
Hips Flexors – sit on ball – cross one ankle over other knee and lean forward slightly
Sit towards front of ball – legs open – turn body towards right leg (kind of runners lunge position) – then left
Ball in mid-back – lean back over ball – open chest – can leave arms in front – or let flop overhead
Ball in upper back – arms to side to open chest
Sit on ball – arms open to the side and to ceiling – then push down
Sit on ball – arms behind back – open chest
Sit on ball – ear to shoulder
AllCdnBoy said:
I just picked up an exercise ball froim Wal-Mart and was looking for some exercises I can perform. That link has tons of things to do with an exercise ball. Just wish it was more organized than singly listed. Great info none the less!
allcdnboy1
New member
Hybrid,
I don't know if you saw, but they have a search on the right side that allows you to search by body part and equipment ...
I don't know if you saw, but they have a search on the right side that allows you to search by body part and equipment ...
AllCdnBoy said:
Did not see that.
**leaving site to check it out**
Thanks!
Question about size of ball....
I've read that the ball should allow your lower and upper legs at 90 degrees. My current ball is a 26" from Wal-Mart and my bends are at about 70 degrees. I tried one of the larger balls at the gym yesterday which gave me the 90 degree angle. I found it very hard to balance on this ball when doing crunches. Since I find the smaller ball more stable / comfortable is it ok to stick with it? Basically what I am asking, is it ok if the ball is a little smaller than what's recommended?
Thanks for any input!
I've read that the ball should allow your lower and upper legs at 90 degrees. My current ball is a 26" from Wal-Mart and my bends are at about 70 degrees. I tried one of the larger balls at the gym yesterday which gave me the 90 degree angle. I found it very hard to balance on this ball when doing crunches. Since I find the smaller ball more stable / comfortable is it ok to stick with it? Basically what I am asking, is it ok if the ball is a little smaller than what's recommended?
Thanks for any input!