To get on the ball
we've blended Yoga, Pilates and strength moves using a stability ball for an incredible total-body tone-up.
1. Bridge chest press and grasp a dumbbell in each
hand, then sit on the 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. Extend arms so they
align with shoulders, palms
facing forward, and squeeze
shoulder blades down and
together. Bend elbows
out, aligning elbows with
shoulders, forearms
parallel, wrists neutral. Straighten arms to
starting position and
repeat. Do 2 sets of 8-10
reps, resting 60 seconds
between sets. Weight: 5-10
pounds in each hand.
Strengthens chest, triceps,
front shoulders
2. Side lying lift:
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.
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. Lower
leg to floor and repeat for
reps. Switch sides and
repeat to complete 1 set. Do
2-3 sets of 10-15 reps on
each side. Weight: 2- to
4-pound ankle weight
(optional). Strengthens
upper hips.
Yoga moves
Why they work If you're a
Yoga novice, the
stability Pilates ball can
act as a support, helping
you to get into poses that
otherwise might be too
difficult or uncomfortable. This not only strengthens
the target muscles, but
recruits large and small
stabilizers. If you're
already proficient at Yoga,
you can use the ball to
increase the challenge of
certain poses as a dynamic
surface or resistance.
3. Extended right angle
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. Lean torso to
the right, resting right
forearm on top of right
thigh; rotate chest open,
extending left arm toward
ceiling. Hold for 5-10
breaths. To release, inhale
as you press right foot down
into the floor and lift
torso back up.
Shift feet to switch sides
and repeat. Strengthens
quadriceps, hamstrings,
buttocks, inner thighs,
upper hips, abdominal,
upper and middle back;
stretches chest,
4. Camel pose: 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 your round plastic friend and place hands on the sides
of the round object. Inhale
as you lean torso back into
moderate back-bend, then
exhale, using ball for
support. Squeezing buttocks
and lengthening lower back,
keep chin level. 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
abdominal to stabilize
torso. Strengthens spine
extensions; stretches chest,
front shoulders.
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| Yoga, Pilates or stability ball |
Holding the ball
(either with your hands or
even between your ankles or
legs) as you execute certain
moves increases the
workload, particularly on
your abs. Meanwhile,
pressing your body into the
ball with other moves
assists you in optimum
positioning so you can get
more out of the exercise.
The two moves that follow require you to
maintain a contraction of
your core muscles for
stabilization and a serious
workout for your midriff.
5. Crisscross: Lie face up
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, extending
right leg to 45 degrees and
moving ball to the outside
of left knee. 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) effectively strengthens abdominal.
6. Breaststroke: Drape
your torso face down 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].
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. Do
1 set of 10 reps.
Strengthens upper back,
shoulders, spine.
Why they work The Pilates
ball can help you position
your body properly so you're
able to get a more effective
stretch. By
supporting your body weight, it also allows
you to relax into a stretch
while taking stress off your
joints.
7. Sit on the stability 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. Inhale
as you straighten legs and
extend spine so entire back,
hips and pelvis are on ball,
feet flat; exhale; reach
arms overhead. Relax for
at least 30 seconds; release
by bending knees and rolling
up. Stretches back, abdominal chest, front
shoulders
8. Seated hamstrings
stretch: Sit on it with hands on thighs,
knees bent and aligned with
ankles, then straighten one
leg, toes up, heel on floor. 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. Hold
for at least 30 seconds,
then bring torso up and
repeat with opposite leg.
Stretches hamstrings, spine.
Cardio moves
Starting position for all
exercises sit slightly
forward of the center of the
ball, with feet hip-width
apart, knees bent and in
line with ankles. Keep chin
level, ears stacked over
shoulders, shoulder blades
pulled back and together,
spine extended, chest lifted
and abs pulled in. Relax
your hands on your thighs or
on either side of you,
touching the ball for
balance.
1. Sitting in
starting position, begin
to bounce and lift your
knees as if jogging or
marching, raising arms
overhead with one knee lift
[shown] and lowering arms
with the next knee lift. For
more legwork, try jogging
without bouncing and doing a
more controlled leg lift,
arms down by your sides.
2. Bounce and
separate legs wide into a
straddle, feet flat on
floor, swinging arms
overhead in a wide V. Bounce again,
bringing feet back together
as arms swing down, placing
hands on ball and lifting
your butt off the ball
slightly. Lower to sit on
the ball, then repeat.
3. Bounce and
quarter-turn your torso and
upper body to the right as
you lift feet and bring them
together, then down to the
left of the ball (think: ski
slalom) as arms swing low to
the right as if to "plant
your poles". Bounce
and switch arms and legs.
Continue switching sides,
moving quickly side to side.
Roll more to the side as you become more
experienced.
4. Side lunge: Separate
legs slightly more than
hip-width apart, feet flat
on floor, hands by sides and
touching ball. Bounce and
shift weight onto your right
foot so right knee is
aligned over right ankle as
you tap left foot out to the
left side; keep right hand
on the ball as left arm
reaches straight overhead. Sit back and continue bouncing
and alternating lunges from
side to side.
5. Elbow to knee twist: With
arms bent at shoulder
height, forearms parallel
and knuckles facing up,
bounce and step sideways to
the left as you lift right
knee up toward chest;
simultaneously bring left
elbow toward right knee. Bounce and lower,
quickly stepping sideways to
the right, lifting left knee
and rotating right elbow
toward left knee. Continue
bouncing and alternating
sides.
Do the 6
weight-training, Yoga and
Pilates ball moves in the
order listed 2-3 times a
week. Also, do 30-45 minutes
of cardio 3-5 days a week,
varying intensities and
activities. For fun, variety
and a surprisingly
challenging aerobic workout.
Warm-up before every workout, sit on it and
gently bounce for 2-3
minutes, maintaining good
posture. Next, while sitting
on it, circle
hips slowly in a clockwise
direction for 10 reps,
starting small and gradually
getting bigger before
reversing for 10 reps. Then,
slowly tilt pelvis forward
and back, allowing it to roll, for another 10
reps in each direction.
Finish with 10 slow hip
rolls side to side like belly dancing.
Cool-down End each workout
by doing the Stretch Moves
Stability balls come
in a variety of sizes. A
55-centimeter one is appropriate for most
intermediate and advanced
exercisers. If you're a
beginner maybe use a 65-centimeter ball, which
has a bigger base of
support. You also can
determine the appropriate
size for your height by
sitting erect on top of it and placing your feet
flat on the floor; when
doing so, your thighs should
be parallel to the floor.
Prices typically range from
$19-$35. To buy a Pilates ball and
pump head to
your local sporting-goods
store or to the internet.
