Stability Ball Workout

*Apparently I accidentally posted this earlier when I first started writing the post – whoops!  Sorry, dear readers…

Despite having another busy week, I was able to fit in quite a few workouts:

Monday – 5k run with the dogs
Tuesday – Sunrise Sweat early am fitness class
– evening 5 k run/walk with the dogs
Wednesday – Mix It Up Circuit class
– 3 k run with dogs
Thursday – Sunrise Sweat early am fitness class
Friday – day off
Saturday – 3 k run with dogs
Sunday – 5 k run with dogs, followed by a brief pack walk with the other Dog Park volunteers to see the park space
– I haven’t done it yet, but I’m planning a yoga practice this evening (which I desperately need, since I haven’t practiced since Teacher Training last weekend!)

That’s 9 workouts in 7 days – not bad for someone who works around 55-60 hours per week!

As the title of this post suggests, I thought I would tell you about some of the moves I do on one of my favourite pieces of equipment – the Stability Ball (a.k.a. Swiss Ball or Balance Ball).  I used these moves for one of my class workouts this past week; we workedhardusing only stability balls…so it’s a workout many of you could do at home.

Back Extension – thanks Oprah for the photo!

Back Extension:  Place your hips and abs on the ball, and plant your feet firmly (about hip width apart).  Contract your belly button toward your spine, raise your hands in front of your forehead, and use your core to lift your upper body toward the ceiling.

This is a very small, controlled movement; you are only aiming to lift your torso a couple of inches off the ball, but because you are working to keep your balance while lifting your upper body off of the ball, it is avery effective move.  This exercise targets yourentire core, including both your upper and lower back muscles.  Do 3 sets of 12-15 reps.
To make this move harder, lengthen your arms until they are straight, or add a small weight in each hand.

Step 1

Stability Ball Lunge:  Begin with one foot behind you on the ball, and the other foot planted, pointing forward – far enough ahead that when you lunge into the front leg your knee DOES NOT come forward of your ankle.  I sometimes find it difficult to get into the correct position; some people like to hop the front foot forward, but it’s helpful for me to place both hands on the ground, plant the front foot between my hands, and then reach back with the back foot to place it on the ball.

Step 2

Keep your torso upright, and keep your arms outstretched for balance, or place your hands on your hips.  To complete the move, lunge forward into the front leg (remember to keep the knee above the ankle!), and allow the ball to roll backward behind you. Do 3 sets of 12-15 reps (on each leg).  If you have difficulty getting into position for this move, try using a bench or chair instead of the ball – those stability balls can be a real pain in the butt!  Once you’ve mastered the move and feel more confident with your balance, try again using the ball.

Hamstring Curl

Hamstring Curls:  Lay on your back, hands beside your hips with palms down.  Place your heels on the ball, engage your belly button toward your spine, and lift your hips up toward the ceiling.  Use your legs to pull the ball toward your butt, and then push it back to the starting position.  That’s one rep.Do 3 sets of 12-15 reps, or challenge yourself to do as many as you can in 60-90 seconds.

If at any point you need to take a breather, you can drop your butt to the ground when your legs are extended all the way out, but you will get more out of the move if you can keep your hips raised the entire time.

During our workout Thursday, we did many other moves besides these three, but I’ve still got a pile of marking to finish for school tomorrow and a yoga practice to fit in, so three is all you get for today.  I hope your Sunday has been lovely, and your upcoming week is lovely too – happy sweating!

 

 

 

 

 

 

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