Beginner and advanced exercises utilizing a stability ball Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education and service. NIFS strives to accomplish this by encouraging the adoption of healthy behaviors which improve the quality of life for people of all ages and abilities.
Exercising with a stability ball forces the body to utilize its core muscles. The factor of instability enables activation and strengthening of an individual s stability muscles. The stability ball has been used for many years in physical therapy. Commercial use of the stability ball became popular in the late 1980 s and early 1990 s. It is now widely used in many different facets of exercise prescription. Lat Pull Down (Band) Sitting on ball, hold band between hands and raise over head. Pull band apart and down behind head, keeping torso straight. Return to starting position. Targets: Latissimus Dorsi Core is referring to the muscle group from the shoulders to the hips. Good balance requires a solid core, as well as good equilibrium. There has been a surge in core training popularity with newer exercises found in videos and group exercise classes. Results of a strong core: Improved alignment and posture Lowered risk of falls and injuries Increased stability and strength to perform daily activities Increased body awareness Size of the ball is dependent on your height (see below). Correct size is found when a 90 degree angle is created with your legs while sitting on the ball. Inflate the ball to a firm pressure. Size guidelines: Under 5 45 cm ball 5 to 5 7 55 cm ball 5 7 to 6 3 65 cm ball 6 3 and over 75 cm ball Page 2 Page 23
Reverse Fly Table of Contents Sit on ball, with dumbbells in hand. Keep back flat, lean forward at waist. Extend arms near knees with elbows slightly bent, palms in. Pull dumbbells back toward you in arching motion. Squeeze shoulder blades together. Return to starting position. Targets: Rhomboids, Posterior Deltoid Front and Lateral Raise Sit on ball, with dumbbells in hand. Extend arms and raise laterally with palms down, return to starting position. Raise arms in front, return to starting position. Targets: Deltoid Medial and Anterior Tips 4 Anatomy 5 Sitting Balance 6 2-Point Balance 6 4-Point Balance 7 Roll Forward Balance 7 Roll Sideways Balance 8 Floor Bridge 8 Table Top 9 Plank 9 Side Plank 10 Shoulder Wall Press 10 Arm Roll Out 11 Push-Up (Hands on Ball) 11 Push-Up (Hands on Floor) 12 Triceps Dip 12 Prone Tuck 13 Crunch 13 Reverse Crunch 14 Oblique Lift 14 Side Crunch 15 Back Extension 15 Wall Sit 16 Wall Squat 16 Wall Lunge 17 Hip Into Wall 17 Leg Curl 18 Hip Lift 18 Outer Thigh Squeeze 19 Inner Thigh Squeeze 19 Chest Fly/Pullover 20 Chest Press 20 Bicep Curl 21 Triceps Extension 21 Reverse Fly 22 Front and Lateral Raise 22 Lat Pull Down (Band) 23 Page 22 Page 3
Tips: 1. Remember to warm up prior to any strength training activity. 2. Integrate stability ball exercises into your current exercise routine. 3. Beginners should allow time for balance adaptation prior to attempting advanced moves. 4. Increase stabilization by anchoring the ball or your feet against the wall. Once you have adapted, add more difficulty by reducing your anchor. 5. Lengthening the lever of the motion will increase the intensity of the exercise. Bicep Curl Sit on ball. Arms to sides with dumbbells palms up. Curl dumbbells up at elbows. Keep your upper arms and back stationary. Return to starting position. Alternative: Hammer curls, palms in Targets: Biceps Triceps Extension Sit on ball, hold one dumbbell over head with both hands. Keep back straight, bend elbows to lower weight toward back. Keep elbows up; upper arms and back stationary. Return to starting position. Targets: Triceps Page 4 Page 21
Chest Fly/Pullover Lie supine on ball, walk feet away from ball resting only shoulders and head on ball, feet shoulder width apart. Press hips toward ceiling, creating a table top position. Extend arms with dumbbells above chest, palms in. Keep elbows slightly bent, lower arms in arching motion to chest level. Return to starting position. Keep arms extended and dumbbells together, lower weight behind head. Return to starting position. Keep arms extended, moving only at shoulder joint, not elbow joint. Targets: Pectoralis Major, Latissimus Dorsi, Anterior Deltoid Chest Press Lie supine on ball, walk feet away from ball resting only shoulders and head on ball, feet shoulder width apart. Press hips toward ceiling creating a table top position. With dumbbells, extend arms, palms forward. Lower weight in arching motion to chest level. Return to starting position. Targets: Pectoralis Major, Anterior Deltoid, Gluteus Maximus, Hamstrings Page 20 Page 5
Sit on ball, lift feet off floor and press heels into ball. Extend one leg. Return to starting position. Advanced: Extend both legs, hold, and return to starting position. Outer Thigh Lift Kneeling, press hip into ball and lean upper body over ball. Extend top leg out. Slowly lift top leg keeping toes pointing forward. Return to starting position. Switch sides and repeat. Targets: Hip Abductors Sitting Balance 2-Point Balance Balance on top of ball, lift hands off ball to balance on knees only. Inner Thigh Squeeze Lie supine, place ball between legs. Squeeze ball with legs, hold and repeat. Placement near the thigh is easier while closer to the feet is more intense. Targets: Adductors Page 6 Page 19
Leg Curl Lie supine on floor with heels on ball, lift glutes off floor into a bridge position. Slowly curl ball toward torso, keeping glutes lifted. Return to the starting position. Arms should be in V position for the beginner level, and closer to your torso for a more advanced level. Raise one leg off of the ball while rolling ball in and out. Switch sides and repeat Targets: Hamstrings, Gluteus Maximus, Obliques 4-Point Balance Balance on top of ball. Both hands and knees on the ball. Hip Lift Place feet on ball stacked on top of each other, hands on floor shoulder width apart. Raise hip toward ceiling. Return to starting position. Switch sides and repeat. Targets: Hip Abductors, Abdominals Roll Forward Balance Stand behind ball, place foot on top of ball. With foot, roll ball away from you and bring back to starting position. Page 18 Page 7
Roll Sideways Balance Stand behind ball, place foot on top of ball. With foot, roll ball from side to side. Return to starting position. Wall Lunge Place ball on wall, press lower back into ball. Stand at an angle. Place one foot in front of you and the other back near wall, slowly bend knees and lower body. Your front knee should not pass over your toes, back knee bending at a 90 degree angle. Return to starting position. Switch sides and repeat. Targets: Quadriceps, Hamstrings, Gluteus Maximus Floor Bridge Lie supine on floor with feet on ball. Arms out to sides. Raise hips toward ceiling creating a bridge. Hold. Return to starting position. Bring hands closer to torso. Targets: Erector Spinae, Hamstrings, Gluteus Maximus Hip Into Wall Place ball on wall, hip into ball, and stand as straight as possible. Press hip into ball. Return to starting position. Targets: Hip Abductors Page 8 Page 17
Wall Sit Place ball on wall, press lower back into ball. Stand with feet out in front of you, slowly bend knees, and lower body. Your knees should not pass over your toes. Hold. Return to starting position. Targets: Quadriceps, Hamstrings, Gluteus Maximus Table Top Lie supine with shoulders and head on ball. Bend knees at 90 degree angle, and place feet shoulder width apart. Raise hips toward ceiling, creating a table top with your torso. Hold. Targets: Erector Spinae, Abdominals, Hamstrings, Gluteus Maximus Wall Squat Place ball on wall, press your lower back into ball. Standing with feet out in front of you, shoulder width apart, slowly bend knees, and lower body. Knees should not pass over your toes. Return to starting position. Raise one foot off the floor, cross foot over opposite knee. Slowly bend knee and lower body. Return to starting position. Switch sides and repeat. Targets: Quadriceps, Hamstrings, Gluteus Maximus Plank In prone position, with forearms on ball, keep the abdominals tight and back flat. Hold. Arm movement- slowly move the ball forward and back one to two inches. Leg movement- slowly bring one knee in toward the ball and hold. Return to the starting position. Switch legs and repeat. Targets: Abdominals, Pectorals, Deltoids, Obliques, Erector Spinae Page 16 Page 9
Side Plank Kneeling, press forearm into ball, and lift torso and hip toward ceiling. Hold. Switch sides and repeat. Targets: Obliques, Deltoid, Abdominals, Erector Spinae, Pectoralis Major Side Crunch In supine position with the ball on the small of your back, take one step to right. The ball should be on one side of your back. Keep hips level and feet square with shoulders. Raise upper body toward ceiling and lower back to the ball. Switch sides and repeat. Targets: Abdominals, Obliques, Abductors Shoulder Wall Press Place ball shoulder height on wall. Hold ball in place with raised arm, hand held in a fist. Options for arm movements include: straight up and down, side to side, clockwise, or counterclockwise. Targets: Deltoid Back Extension In prone position, lay over ball, feet hip width apart. Lift upper body off ball, keeping neck neutral. Return to starting position. Place ball onto lower abdominal/hip area. Change arm positions; behind back-beginner, under chin-intermediate, arms extendedadvanced. Targets: Erector Spinae Page 10 Page 15
Reverse Crunch Lie supine on the floor, grip with heels under bent legs. Slowly lift hips toward ceiling, hold. Return to starting position. Targets: Abdominals Arm Roll Out Kneeling on floor, place hands on ball, palms in. Keep body flat from shoulders to knees. Roll ball forward with arms to tension. Roll ball back to starting position, maintain a flat line from shoulders to knees. Targets: Abdominals, Pectorals, Deltoid, Latissimus, Obliques Oblique Lift With hip pressed into ball, legs extended, place hands behind head. Bring upper body toward the ceiling, keeping elbow in line with hip. Return to starting position. Switch sides and repeat. Targets: Obliques Push-Up (Hands on Ball) In a prone position, place hands on ball and toes on floor. Slowly bend arms lowering upper body toward ball. Concentrate on keeping wrists at chest level. Return to starting position. Targets: Pectorals, Anterior Deltoid, Triceps Page 14 Page 11
Push-Up (Hands on Floor) In a prone position, with ball under legs, place hands directly under shoulders. Slowly lower upper body toward the floor. Return to starting position while concentrating on keeping from rolling backward. Place the ball closer to feet. One leg lifted will give the most advanced movement. Targets: Pectorals, Anterior Deltoid, Triceps Prone Tuck In a prone position, place hands on floor and legs on top of ball. Keep shoulders stacked over hands, pull hips toward ceiling, bringing knees toward shoulders. Return to starting position. Try with only one leg on the ball at a time. Switch sides and repeat. Targets: Abdominals, Deltoid, Obliques Triceps Dip Sit on ball, place hands behind hips. Walk feet away from ball, support upper body with hands on ball. Bend elbows and lower upper body. Return to starting position. Move feet further away from ball or raise one leg and cross over opposite knee. Switch sides and repeat. Targets: Triceps, Deltoid, Pectorals Crunch Lie supine with ball on the small of your back, feet shoulder width apart on floor. Raise shoulders toward the ceiling, pushing lower back to ball. Leaning further back on ball as starting position, increasing the range of motion. Targets: Abdominals Page 12 Page 13