Alternate Arm Swings/Leg Raises on Ball . Starting Position: Lie supine on stability ball. Take a dumbell in each hand and start with arms extended straight up towards ceiling. 2. Simultaneously keeping arms straight extend one arm back and the other arm forward. 3. When your arms are parallel to the floor return to the starting position. 4. While you are swinging your arms alternate each leg by raising one leg off of the floor and returning to floor when your arms return to the starting position. Alternate legs. 4. Repeat for the prescribed number of repetitions.
Trainer's comments:
| Sets | Reps | Weight/ Resistance | 1 | 8-12 | | 2 | 8-12 | | 3 | 8-12 | | 4 | | | 5 | Rest 30 sec. | | |
Alternating Single Leg Bridge Rollout on the ball until just your feet are on the ball and you are forming a bridge. Keeping this position lift one foot off of the ball and hold for 1-2 seconds. Return to the starting position and repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance | 1 | 8-12 | | 2 | 8-12 | | 3 | 8-12 | | 4 | | | 5 | Rest 30 sec. | | |
Kneeling Balance Start Position: Position yourself on the ball by placing your shins on top of the ball and balancing in this position. Use the tops of your feet to help control the movement of the ball by placing them against the ball. Hold for the prescribed number of seconds.
Trainer's comments: This is a difficult exercise. Start out holding on to a nearby bench or table. | Sets | Reps | Weight/ Resistance | 1 | 8-12 | | 2 | 8-12 | | 3 | 8-12 | | 4 | | | 5 | Rest 30 sec. | | |
Single Leg Alternating Pull In Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll one knee in towards your chest. Return to the starting position and repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance | 1 | 8-12 | | 2 | 8-12 | | 3 | 8-12 | | 4 | | | 5 | Rest 30 sec. | | |
Single Leg Supine Bridge 1. Start by lying on top of a stability ball with your upper back. 2. Create a table top with your trunk. Knees should be bent at 90 degrees and your trunk parallel to the floor. 3. Maintain this table top by contracting your abs, and glutes. 4. Raise one leg off the floor maintaining the table top position and extend the knee. 5. Return to the starting position and repeat with the other leg.
Trainer's comments:
| Sets | Reps | Weight/ Resistance | 1 | 8-12 | | 2 | 8-12 | | 3 | 8-12 | | 4 | | | 5 | Rest 30 sec. | | |
Supine Abdominal Stretch Lie across the ball with the small of your back on top of the ball. Stretch your arms back behind your head and somewhat reach for the floor. Allow your abs to stretch and hold the position for the prescribed number of reps.
Trainer's comments: This is a good stretch to do after completing your abs workout. | Sets | Reps | Weight/ Resistance | 1 | 8-12 | | 2 | 8-12 | | 3 | 8-12 | | 4 | | | 5 | Rest 30 sec. | | |
Low Back Extension 1) Lie face down on flexaball with knees and feet on floor. 2) Flexaball 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.
Trainer's comments: This exercise will help strengthen your lower back. Many times, your lower back and abs work together for balance, so it's a good idea to work on strengthening them both. | Sets | Reps | Weight/ Resistance | 1 | 8-12 | | 2 | 8-12 | | 3 | 8-12 | | 4 | | | 5 | Rest 30 sec. | | |
Disclaimer Before adhering to any of these exercise recommendations, you should consult your physician. Please understand that you are solely responsible for starting this exercise program and you do so at your own risk.
In no way will Shelley Hitz be held responsible for any injuries or problems that may occur due to the use of this workout or the advice contained within.
Always feel free to ask your questions! E-mail [email protected]
Trainer's comments:
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