Presentation on theme: "This presentation contains a fitness regime featuring Individual Exercise Balls."— Presentation transcript:
This presentation contains a fitness regime featuring Individual Exercise Balls.
Trunk Curls Lie on the ball with the arch of your back supported. Cross your arms behind your head or place your fists at your temples. Keep your feet on the floor. Curl your upper body squeezing your abdominals and lifting your shoulders and upper back. Return to start. 1. 2.2.
Abdominal/Obliques Lie on the ball with the arch of your back supported. Cross your arms over your chest with your feet on the floor. Curl your trunk squeezing your abdominals. As you begin the curl, rotate the right side of your body toward the left leg. Return slowly to the start position. Remember to repeat this exercise alternating sides 1. 2.2.
Pelvic Tilt Lie with your back and waist on the ball. Place your hands on your thighs. Place hands on thighs and feet flat on the floor shoulder width apart. Lift your pelvis raising your hips a few inches, then lower back to the start. Use your abdominals to lift your hips 1. 2.
Leg Curl Lie on the floor with your legs outstretched and your feet and calves on the ball. Place your hands on the floor by your side. Press your heels down firmly into the ball, bend your knees and roll the ball in toward your buttocks untill your feet are flat on the ball. Pause and slowly return to start 1. 2.
Hip Extension Lie with your back on the floor, arms by your side and your knees bent on top of the ball. Lift your hips off the floor until your back is straight. Pause and return to the start. Use your arms to assist in balance. Do not arch your back 1. 2.
Thigh Master Lie on your back on the floor. Grip the middle of the ball between your bent knees. Place your feet flat on the floor with your arms extended by your side and palms down. Squeeze the ball between your knees. Hold for 5-10 seconds and release. 1. 2.
Push ups Lie on the ball with your hips supported on the top and hands on the floor with your shoulders over the wrists. Lower your chest toward the floor until your elbows reach the floor. Pause and push back t the starting position. Keep your shoulders aligned with your wrists. Do not do this exercise if your have weak wrists. 1. 2.
Kneel on the floor with your hands resting on the ball shoulder width apart. Push the ball away from your body until your forearms are supported by the ball. Flex your hips so you roll forward, then roll back to the start. 1. 2. Ab Glider
Leg Raises Lie with your hips, waist and chest on the ball. Extend your right foot and left hand. Relax over the ball. Lift your left arm and right leg at the same time balancing on the ball. Pause and return to the start. Repeat this exercise alternating sides. Keep your head still and do not arch your back. 2. 1.
Heel Raises Sit on the top of the ball with feet flat on the floor, hips width apart. Lean your torso forward with your elbows on our knees and lift your ankles while lifting your heels as high as you can. Pause and lower. Keep your weight forward and evenly distributed across the balls of your feet. 1. 2.
Tricep Extension Sit with your knees on the floor with a straight back and the ball behind you. Reach your arms back behind you and lift the ball for 10 seconds. Pause and lower to the floor 1. 2.
Obliques Lie sideways with your waist and hips on the ball. Bend your inside leg and stretch your outside leg. Place the fist of your bottom arm at your temple and rest your top arm on the front of the ball for stability. Lift your upper body using your obliques while squeezing your rib cage. Pause and return to start. Do not let your top hip roll forward or back. 2. 1.
Upper Thighs Stand on the floor with the ball pressed between your lower back and the wall. Walk your feet out about 2 steps and place them shoulder width apart. Reach your arms in front of you for balance. Bend your knees and squat allowing the ball to roll up your back, pause when your thighs are parallel to the floor and return to the start. Keep your knees over your heels. 1. 2.
Outer Thighs Lie sideways with your upper body on the ball. Extend you top leg out to the side with your foot on the floor. Stabilize yourself with both hands on the front of the ball and your lower leg bent on the floor. Lift your top leg until it is parallel to the floor. Pause and lower to the start. Do not let your hips roll forward or back. Keep your knees bent and forward. 1. 2.
Inner Thighs Lie on the floor on your side with your lower arm under your head. Use your upper hand to stabilize yourself. Bend your lower leg at 90 deg. And extend your upper leg with our ankle resting on the ball. Lift your lower leg off the floor a few inches. Pause and lower. Keep your hips exactly over each other and do not roll forward or back. 1. 2.
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