Stability Ball Workout

When I first started going to the gym I did a ton of classes. One class I loved was the stability ball workout classes.

Here's one I created from a few websites...

But first, a little motivation.

theberry.com

Workout

Start with 20 minutes of cardio (run/bike/elliptical/step climber or a cardio circuit).

Circuit

(Via womenshealthmag.com)

1. Dips

Place the ball against the wall. Sit on the ball with your butt on its edge. Place your palms hip-width apart behind you, fingertips pointing toward your back. Push out from the ball so your hips are in front of it and your knees are at 90-degree angles (walk out a few steps if necessary). Plant your feet and contract your abs (A). Lifting your chest and pressing your shoulders down, bend your arms until your elbows are at right angles, keeping them pointing back (B). Straighten your arms, then repeat.

15 Reps

 2. Plie Squat

With the ball between your lower back and the wall, hold a 10- to 20-pound dumbbell between your legs. Stand with your feet wider than your hips and turn your toes out (A). Contract your abs and lower for four counts until your knees are at 90 degrees (B). Hold for 4 seconds, then stand up for four counts.

15 Reps

 3. Static Squat With Front Raise

With the ball between your lower back and the wall, hold a 3- to 8-pound dumbbell in each hand. Step forward with your feet hip-width apart. Lean back into the ball (A). Contract your abs and glutes, then lower your hips until your knees are at 90 degrees. In this position, slowly raise your arms in front of your body to shoulder height eight times (B). Rise to starting position. That's one set.

15 reps

4. Wall Crunch and Twist

Sit on the ball facing the wall, then lie back so the middle to small of your back is resting on the ball. Place your feet hip-width apart on the wall with your knees bent to 90 degrees; cross your hands over your chest (A). Curl up and twist through the waist to the right (B), return to center, and curl down. Alternate to twist left. That's one rep.

20 reps

(via self.com)

5. Ball lifts

Stand with feet hip-width apart, holding a stability ball behind you an inch from butt. Keeping chest up, draw abs in tight, squeeze shoulder blades together and raise ball behind you (as shown); lower to start. Do 20 lifts.

6. Teaser with Ball

Lie faceup with arms extended on ground behind head and legs straight, ankles on ball. Pull in abs, bring arms in front of you until parallel with legs and roll torso up in four counts until torso forms a V with legs (as shown). Lower to start. Do 20 reps.

Do circuit 3 times.

Stretch. Eat healthy and have a wonderful day!

Xoxo- Michelle