Ball Exercises

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Exercise 1 :

Place feet on the ball , keep abdominals tight and ensure back is straight .
Bend at the elbows and lower yourself to a few inches from the floor.
press up and repeat.

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Exercise 2 :

Place knees on the ball (legs straight) , keep abdominals tight and ensure back is straight.
Bend at the elbows and lower yourself to a few inches from the floor. Press up and repeat. .

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Exercise 3 :

Place hands on the ball , keep abdominals tight and ensure back is straight .
Bend at the elbows and lower yourself to a few inches from the ball. Press up and repeat.

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Exercise 4:

Place feet shoulder width apart and far enough forward to ensure knee + ankle alignment.
lower to thighs parallel to floor and push up thru heels. Ensure 90 degree angle at the knee.
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Exercise 5:

Maintaining an upright position, place one foot on the ball . Bend the other knee and descend until the forward thigh is parallel to the floor. Push up and back to the starting position. Repeat with the other leg.
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Exercise 6 :

Lay with ball supporting lower back , knees and heels in line. cross arms over chest .
pull abdominals firmly in and curl up and forward, exhaling as you lift. repeat.
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Exercise 7 :

Place hands on ball, pull abdominals firmly in. roll ball forward ensuring back does not sag. Repeat.

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Exercise 8:

Find a balance point on the ball, pull abdominals in. reach and extend 1 arm and opposite leg ensuring head is in line. Change arm/leg and repeat.
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Exercise 9 :

Find a balance point on the ball. Gently extend over the ball to feel stretch in abdominals and back. if any dizziness is felt, please avoid this stretch.

Exercise 10 :

Lie on your back with your knees bent at 90 degrees.Place heels on the ball with toes pointing inward .Place your hands behind your head with the elbows out to the sides and pull your ABs tightly inward.

Curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position.

Exercise 11 :

Lie on the floor with knees bent and place ball on top of knees and arms on top of ball (arms straight).

Curl up and forward raising your shoulders blades off the floor. Pause, squeeze your ABs and slowly return to the starting position.

Exercise 12 :

Sit on ball with legs bent at 90 degrees. pick left leg off the floor and place all body weight on the right leg and bounce up and down on the ball. Hold for 30 seconds and change legs.