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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/total_body/get_your_body_on_the_ball

Get Your Body on the Ball

bridge chest press


A

B
  • Reps:
  • Body Parts: Chest, Shoulders, Triceps
  • Equipment: Balance Ball, Free weights

A

bridge chest press Grasp a dumbbell in each hand, then sit on ball and walk feet forward until upper back, shoulders and head are supported on ball, feet hip-width apart, knees over ankles. Contract abs, lifting hips to a bridge position, forming one straight line from head to knees.

B

Extend arms so they align with shoulders, palms facing forward, and squeeze shoulder blades down and together [A] Bend elbows out, aligning elbows with shoulders, forearms parallel, wrists neutral [B]. Straighten arms to starting position and repeat.

side-lying lift


A

B
  • Reps:
  • Body Parts: Legs
  • Equipment: Balance Ball

A

Kneeling with your right side against ball, place right elbow and forearm on top of ball, then lean right hip against ball, placing left hand on left hip. Keeping right knee, shin and top of foot on floor, contract abs to stabilize torso, then extend left leg out to the side so your left instep touches floor [A]

B

Keeping hips and shoulders square, spine in a neutral position, lift left leg to hip height so it's parallel to floor, toes and knees pointing forward [B]. Lower leg to floor and repeat for reps. Switch sides and repeat to complete 1 set.

extended right angle


A

B
  • Reps:
  • Body Parts: Abs, Butt, Chest, Hamstrings, Shoulders
  • Equipment: Balance Ball

A

Sit on ball, then separate feet about 4-5 feet apart, turning right foot out to 90 degrees and turning left foot out to 45 degrees, so torso faces right. Bend right knee to a 90-degree angle, aligning it directly over right foot, and straighten left leg, adjusting ball so it's under right thigh and hip. Stabilize your position, pressing left foot down on the floor, squeezing left leg straight; lift arms up to shoulder height and extend them, palms down in warrior 2 [A].

B

Lean torso to the right, resting right forearm on top of right thigh; rotate chest open, extending left arm toward ceiling [B]. Hold for 5-10 breaths. To release, inhale as you press right foot down into the floor and lift torso back up to warrior 2. Shift feet to switch sides and repeat.

camel pose


A

B
  • Reps:
  • Body Parts: Abs, Back, Chest, Shoulders
  • Equipment: Balance Ball

A

Kneel on a mat with knees hip-width apart, then place ball behind you so it rests on your calves or heels, tops of feet flat on floor, buttocks touching ball. Place hands on sides of ball [A]. Inhale as you lean torso back into moderate backbend, then exhale, using ball for support.

B

Squeezing buttocks and lengthening lower back, keep chin level [B]. Hold for 5-10 breaths. Inhale as you press hands into sides of ball and push yourself up to starting position, then exhale as you contract abdominals to stabilize torso.

crisscross


A

B
  • Reps:
  • Body Parts: Abs
  • Equipment: Balance Ball

A

Lie faceup on floor with knees bent and aligned over hips, calves raised and parallel to floor. Hold ball in both hands, arms extended, so ball hovers over your knees. Inhale, then exhale as you roll shoulder blades up and off the floor [A], extending right leg to 45 degrees and moving ball to the outside of left knee [B].

B

Inhale, then exhale as you extend left leg and bend right knee, moving ball to outside of right knee, keeping shoulders lifted, neck in a neutral position. Continue to alternate sides without lowering shoulders to floor for 1 set of 20 reps total (10 reps with each leg).

breaststroke


A

B
  • Reps:
  • Body Parts: Back, Shoulders
  • Equipment: Balance Ball

A

Drape your torso facedown over the ball, so you're supported from upper rib cage to pelvis, feet open in a V, toes touching floor. Bend elbows to 90 degrees, aligned with shoulders, forearms parallel, palms facing down. Contract abs to lift navel away from ball, pressing pelvis into ball to stabilize yourself [A].

B

Inhale as you sweep arms forward and overhead in a V, simultaneously lifting upper torso off the ball in a mild back extension [B]. Exhale as you circle arms back and around as in a breaststroke, lowering torso back down.

ball traction


A

B
  • Reps:
  • Body Parts: Abs, Back, Chest, Shoulders
  • Equipment: Balance Ball

A

Sit on ball, then walk feet forward, lowering hips until torso is at an incline against the ball, knees bent, butt close to floor, legs slightly more than hip-width apart, arms relaxed at sides [A].

B

Inhale as you straighten legs and extend spine so entire back, hips and pelvis are on ball, feet flat; exhale; reach arms overhead [B]. Relax for at least 30 seconds; release by bending knees and rolling up.

seated hamstrings stretch


A

B
  • Reps:
  • Body Parts: Back, Hamstrings
  • Equipment: Balance Ball, Resistance Band

A

Sit on ball with hands on thighs, knees bent and aligned with ankles, then straighten one leg, toes up, heel on floor [A].

B

Inhale as you push ball back with buttocks and lengthen spine, then exhale as you hinge forward from hips toward extended leg until you feel a stretch in your hamstrings [B]. Hold for at least 30 seconds, then bring torso up and repeat with opposite leg.