Stability Ball Exercises
Incline Dumbbell Chest Press
1. Lie on the stability ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.2. Start with the dumbbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbbells should end up directly above your chest.
4. Return to the starting position and repeat.
5. Complete 2 sets of 12-15 repetitions.
Squat and Press with Stability Ball
1. Stand with feet shoulder width apart and knees slightly bent.2. Start position: Position stability ball to ear level.
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.
5. Complete 2 sets of 20 repetitions.
Stability Ball Crunches
1. Sit in upright position on stability ball with feet flat on floor.2. Walk feet forward allowing stability ball 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.
7. Complete 3 sets of 20 repetitions.
Dumbbell Bent Over Row with Stability Ball
1. Stand with feet hip width and knees slightly bent.2. Start position: Bend at hips with back straight and knees bent . Take one hand and place on stability ball that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3. Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4. Return to start position.
5. Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.
6. Complete 2 sets of 12-15 repetitions.
Shoulder Press
1. Sit in upright position on a stability ball.2. Start position: Position DB's to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
6. Complete 2 sets of 12-15 repetitions.
Low Back Extension
1. Lie face down on stability ball with knees and feet on floor.2. Stability ball placement should be at abdominal to lower chest region.
3. With hands on chest, raise trunk 4-8 inches.
4. Lower to start position.
5. To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.
6. Complete 2 sets of 12-15 repetitions.
