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 Pushups with feet on stability ball 1) Lie face down with chest on flexaball. 2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. |
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 Same Side Superman 1. Start position: Lie face down on ball with hands down at sides. Raise left arm and left leg off floor. 2. Return to start position and repeat with the other side. |
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 Stability Ball Crunch 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 across your chest. 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 shoulders up. 5. Return to start position. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. |
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 Alternating Crunch 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 shoulders up and rotate your shoulders to the left. 5) Return to start position and repeat to the other side. 6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. |
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 Wall Sit with ball 1. Place ball against the wall and your lower back. 2. Proceed into a squated position so that your thighs are parallel to the ground. 3. Hold this position for the required number of seconds. 4. Remember to keep your feet flat on the floor and your knees behind your toes. |
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 Supine hamsring curl with bridge 1. Lie on your back on the floor and place your feet on top of a stability ball. 2. Raise your hips up off the ground by pushing your feet into the ball. Keep your legs straight. 3. Maintaining that bridge position curl your feet in towards your butt and then return to the starting position. 4. Repeat according to the prescribed repetitions and keep your hips elevated off the ground. |
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Balance Ball Basics Got a stability ball and have no clue what to do with it? Do you want a quick workout, a simple workout, a full body workout, that can be done 3 times a week? This stability ball online workout is perfect for beginners, busy people, or those looking for a simple routine. Perform 2-3 sets of 12 of each exercise. You can do it as a circuit workout and go through it 2-3 times or just as a standard workout with 20 second rest in between sets and 30 seconds between exercises. .
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