Learn More About Stability Ball
Requires the correct size stability (sizing instructions below), a few feet of clear space, hand weights, and an exercise mat or carpeted area for floor work: This is a fun total body workout. It tones, sculpts, and promotes flexibility. Shana has designed a total body workout for the stability ball. You will want to have light hand weights and a set of heavier weights for working the upper body. This workout moves at a comfortable pace. It is easily modified for all levels which is the beauty of a ball workout. I love to just sit on it and bounce myself into a happy place. Kids love to play with it too.
How to Get the Right Stability Ball Size and Pump it Up
Fitness Descriptions Provide More Detail
These detailed fitness descriptions are in addition to our audio programs. They explain in more detail the exercise movement, as well as modification, in both audio and text format. They were created by a blind exercise advocate to make the exercises easier to understand and provide a more in depth workout experience. Below is just a sample of a few movements in this workout program. Fitness descriptions are included with every workout.
1 - Introduction, 2 - March in Place, 3 - Shoulder Rotations, 4 - Ball Squats, 5 - Standing Twist with Ball, 6 - Overhead Ball Lift, 7 - Sumo Squats with Overhead Ball Lift, 8 - Ball Bouncing Upper Body, 9 - Ball Bouncing Upper Body, 10 - Shoulder Side Raises, 11 - Bicep Curls, 12 - Bicep Curls, 13 - Tricep Kick-Backs, 14 - Ball Crunches, 15 - Side Ball Crunches, 16 - Ball Push-Ups, 17 - Single Leg Lifts, 18 - Wide Leg Lifts, 19 - Hip Lifts, 20 - Hip Lifts, 21 - Ball Hamstring Curls, 22 - Reverse Curl with Ball Squeeze, 23 - Reverse Curl with Hand Pass-Off, 24 - Long Body Stretch, 25 - Hamstring Stretch, 26 - Hamstring Stretch, 27 - Body Twist, 28 - Rock and Rolls, 29 - Rock and Rolls, 30 - Back Stretch, 31 - Back Stretch, 32 - Tricep Stretch, 33 - Neck Stretches
Sample Exercise Descriptions
3 - Shoulder Rotations
Play Shoulder Rotations MP3
Download Shoulder Rotations MP3
Text Description:These are a great way to lubricate your shoulder joints. Circle your shoulders back, down, forward, and up. Once you have done this several times, change direction.
5 - Standing Twist with Ball
Play Standing Twist with Ball MP3
Download Standing Twist with Ball MP3
Text Description:Stand with knees not locked and feet shoulder width apart. Press in with your hands on the ball, and move it and your upper body to the right. Pause, and then move it to the left. Once you have done this a few times slowly, you will pick up the speed of the twist.
9 - Ball Bouncing Upper Body
Play Ball Bouncing Upper Body MP3
Download Ball Bouncing Upper Body MP3
Text Description:Just sit on the ball and bounce. You can rotate your hips. Take time to relax before moving more deeply into the workout.