Back extensions (physio ball): Rest your hips and thighs against the physio ball. Transfer your body weight far enough forward to keep your balance yet able to pivot from your hips. Lower your torso then raise back up so that your back is straight. Your hands can rest behind your back.
Crunches (physio ball): Sit on the ball with your feet flat on the floor, cross your arms over your chest. Lean back so that your torso is at a 30 degree angle to the ball. Stabilize. Now lift your shoulders approximately 6 inches and lower yourself back down. Keeping your torso firm.
Dips (physio ball): Start with the ball behind you. Squat down and place your hands on the ball with your finger tips facing the floor. Walk your feet out so that your shins are perpendicular to the floor. Keeping your elbows close to your body, drop your hips down towards the floor. Push back up through your arms.
Drop and pop (physio ball): Place your hands on the ball approximately shoulder width apart. Walk your feet back so that your torsion is flat, arms are extended. The ball is just below your chest. Lift your hands off the ball so that your upper chest drops to the ball. Your body will bounce up approximately 4-6". Quickly place your hands back on the ball and push back up to the starting position. (This exercise requires you to trust your reflexes.)
Full sit-ups w/ twist (physio ball): Seated on the ball with your feet planted firmly up the floor, lean your torso back to 45 degree and place your hands behind your head with your elbows facing out. Lift your torso back to vertical, as you reach vertical, twist your torso so that your left elbow points to your right knee, back to the middle then right elbow to your left knee.
Hamstring curls (physio ball): Lie on your back, arms extended by your side, palms facing down. Place your feet your the ball with your legs extended. Press your feet into the ball, this lifts your hips off the ground, pull the ball towards your by bending your knees, hipping your hips up. Extend your legs and lower your hips. Repeat.
Hip raises (physio ball): Lie prone on the floor. Arms extended by your side, palm facing down. Place your calves on top of the ball, knees slight bent. Push through the ball, lifting your hips from the ground. Your upper back will remain flat on the floor. Lower and repeat.
Kick-ins (physio ball): Start in the seated position with knees bent. Place the ball at your feet. Grip the side the the ball with the insoles of your feet. Lean back so that your torso is 45 degree angle to the floor. Your arms are extended with your palms down. Lift the ball with your bent legs the straighten. Keeping the ball 6-8 inches off the ground draw the ball back by bending your knees. Keep the ball off the ground for both the contraction and the extension of your legs.
Knee balance (physio ball): In the standing position with the physio ball to your side. Place one hand on the ball and the opposite leg, knee bent on the ball. (Until you feel comfortable with your balance, make sure you can hold onto something) Once your first knee is on the ball, use your hands to keep it stable, then bend your other leg and put place it on the ball. (Again, you can hold onto something when your are beginning this exercise) Once you become comfortable with both knee on the ball, your hips low and by your feet, practice lifting your hips up. In this position your thighs will be perpendicular to the ground and you have raise your center of gravity.
Knees to chest (physio ball): Lie with your chest on the physio ball. Walk your hands out so that your shins are on top of the ball. Extend your arms and place your hands shoulder width apart and in line with your chest. Now draw the ball toward you. Your knees moves toward your chin, thigh touch your chest and your back remains flat. Push back out by straightening your legs.
Pike (physio ball): Start in the push up position with your feet on top of the ball. Lift your hips up to the ceiling and drawing the ball closer to your chest. Keep your back straight and firm (Pike.) The down motion is done by lowering your hips and pushing your feet away from your chest. Return to the push up position.
Plank (feet on physio ball): Lie with your chest on the ball. Walk your hands out in front until they are parallel with your shoulders and there is a straight line between your feet your your head. Keep your torso firm.
Push up (physio ball): Lie with your chest on the physio ball. Walk your hands out so that your feet are on top of the ball. Extend your arms and place your hands shoulder width apart and in line with your chest. Keeping your torso firm, lower your chest to 4-8" from the ground. Press back up.
Russian twist (physio ball): Seated on the physio ball, feet placed flat on the floor. Your torso is at 30 degrees, extend your arms and interlace your fingers. With arms extended, move your arms from side to side, twisting at the torso.
Seated single leg balance (physio ball): Sit on the ball with your feet flat on the floor. Raise one leg so that is it parallel to the floor. Arms out to the side.
Shoulder roll out (physio ball): Start on your knees and place your hands on the ball, arms extended. Roll the ball out in front of you, keeping your hips parallel with the with your torso. Draw the ball back by squeezing your abs.
Side crunches (physio ball): Sit on the ball with one hip as the contact point. Stabilize on the ball with foot of the bottom leg making firm contact with the floor. Your top leg is crossed over the bottom leg so that you can stabilize on your side. Place your hands behind your head, elbows out. Lower your torso so that your bottom shoulder is 4-6 inches from the ball. Lift up, approximately 8 inches, bend at the waist, leading with your top elbow.
Single arm roll out (physio ball): Start on your knees and place your hand on the ball, arms extended. Roll the ball out in front of you, keeping your hips parallel with the with your torso. Draw the ball back by squeezing your abs.
Single leg crunch (physio ball): Sit on the ball with your feet flat on the floor, cross your arms over your chest. Lean back so that your torso is at a 30 degree angle to the ball. Stabilize. Lift one foot off the ground 8-12 inches. Now lift your shoulders approximately 6 inches and lower yourself back down. Keeping your torso firm. Switch feet.
Single leg hip extensions (physio ball):Lie on your back with one heel on top of the physio ball, the other foot flat on the ground, knees slightly bent. Your arms extended with palms facing on the ground. Lift your hips off the floor by pressing your heel into the ball. Lower yourself back down.
Single leg knee-to-chest (physio ball): Lie with your chest on the physio ball. Walk your hands out so that your shins are on top of the ball. Extend your arms and place your hands shoulder width apart and in line with your chest. Lift one leg off the ball and stabilize. Now draw the ball toward you. Your knee moves toward your chin and your back remains flat. Push back out by straightening your leg.
Single leg plank ( physio ball): Place your shins on the top of the physio ball. Extended your body so that you have a straight line from your toes to your head. Your hands are shoulder width apart, palms on the ground and in line with your chest. Lift one leg 6" off the ball and hold. Remember to switch feet.
Single leg push ups (physio ball): Lie with your chest on the physio ball. Walk your hands out so that your feet are on top of the ball. Extend your arms and place your hands shoulder width apart and in line with your chest. Once in position, lift one foot 6 inches off the ball. Keeping your torso firm, lower your chest to 4-8" from the ground. Press back up. Switch
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Single leg wall squat (physio ball): Place a physio ball against the wall, turn your back to the wall and press your mid back against the ball. Lower your hips so that your thighs are parallel to the ground and your shins are perpendicular. Now lift one foot. Push through your heel back up to the standing position. Repeat
Skiers (physio ball): Place your torso on the ball, face down. Walk your hands out until you are in the push up position. Bend your knees. Alternate twisting your hips from right to left with your knees bent.
Wall sit (physio ball): Place a physio ball against the wall, turn your back to the wall and press your mid back against the ball. Lower your hips so that your thighs are parallel to the ground and your shins are perpendicular. Keep your back firm. Hold for the desired effect.
Wall squats (physio ball): Place a physio ball against the wall, turn your back to the wall and press your mid back against the ball. Lower your hips so that your thighs are parallel to the ground and your shins are perpendicular. Push back up to the standing position. Repeat
Weighted back extensions (physio ball): Rest your hips and thighs against the physio ball. Transfer your body weight far enough forward to keep your balance yet able to pivot from your hips. Once stabilized, grab a weight that is lying next to you and cradle next to your chest or behind your neck. Lower your torso then raise back up so that your back is straight.
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