20 Minute Total Ball Exercise Workout:

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1 20 Minute Total Ball Exercise Workout: Squats: Purpose: To work all the big muscle groups of the legs as you warmup the body. Position: Place your exercise ball at about waist height against a wall. Lean your body, particularly the lower back into it then space your feet shoulder width apart with your ankles directly under your knees. Movement: Bend your knees as you lower your body like you are going to sit in a chair. Let the ball roll up your spine. Extend your legs coming back to start position. Repeat repetitions for 2-3 sets with a 30 second to 1 minute rest between sets. Hold weights in your hands as you advance in this exercise. Tips: Keep the spine straight, shoulders back and don t pull your bottom off the ball as you roll back up.

2 Push Ups: Purpose: To work the whole upper body as you improve your core strength and balance. Position: Lie with your belly on top of the ball and walk out your hands out until legs are extended and parallel to the floor. Hands are directly under your shoulders. The farther out you walk the more difficult it will be. Movement: With hands directly under your shoulders bend the arms lowering your chest directly between your hands. Then push back up. Repeat repetitions for 2-3 sets. Tips: Imagine your body like a plank or teeter totter, as your upper body goes down your lower body goes up. Stay long and engaged in the abdominal muscles to balance.

3 Table Top With Dips: Purpose: To improve your balance while strengthening the core and legs. Position: Sitting tall on top of the ball with feet directly under your knees. Wear shoes for better traction. Movement: Start rolling your back down the ball as you walk out keeping ankles under your knees. Walk out until your head and shoulders are resting on the ball with your hips lifted. Keeping your shins perpendicular with the floor drop your bottom straight down and then squeeze your abdominal muscles and hamstrings to lift your hips back up to the table position. Repeat 8-10 dips and then walk back up to starting position. Complete 2-3 sets. Tips: Make sure to keep your feet under your ankles digging your heels in as you walk out and up.

4 Saw: Purpose: To work the deep muscles of the core while articulating the spine. Position: Sitting tall on top of the ball with both feet anchored. Hands on your ears with elbows wide. Movement: Inhale as you turn at the waist and then exhale to bring the opposite elbow to knee drawing the abdominals up and in as you roll down. Roll back up inhaling and then turn to the other side and repeat for 8-12 repetitions each side. Tips: Stay lifted up out of the hips, feel the work at the waist and abdominal muscles as you roll up and down. Keep elbows wide throughout and nose in line with breastbone.

5 Side Oblique: Purpose: To work the muscles of the internal and external obliques, which supports the spine in twisting and side bending. Position: Lie sideways on your ball with the top foot anchored on the floor for support. Rest your bottom ribcage on the ball and place your hands on your ears with elbows wide. Movement: Inhale as you lift your ribcage off the ball pressing your hip into the ball, make sure to keep your elbows wide. Repeat this 8-12 times on each side.

6 Opposite Arm and Leg Extension: Purpose: To strengthen the core and back while improving your balance. Position: Lie with your belly on top of the ball both hands and feet are touching the floor. Hands are directly under your shoulders close to the ball, neck is long and abdominal muscles are engaged. Movement: Inhale as you extend one leg just parallel with the floor simultaneously lengthening the opposite arm. Repeat for 8-12 times on each side. Tips: Stay tight around the middle for balance and keep the chest open and back of the neck lengthened.

7 Glute Squeezes: Purpose: To strengthen the deep gluteal muscles of the buttocks helping to stabilize the pelvis. Position: Lie on your stomach with your pelvis on the ball. Hands are directly under your shoulders with your upper body and legs lifted and parallel to the floor. Movement: Activate your hamstrings (back of the upper thigh) lifting both legs up feeling your buttocks squeeze as you lift. Don t lift so high that your upper body drops and your back extends too much. Lower and repeat for 8-10 repetitions. Complete 2 sets.

8 Leg Curls/Bridging: Purpose: To strengthen the hamstrings while stabilizing the pelvis and improving your balance. Position: Lie on your back on a mat with your feet positioned hip width apart on the ball. Your heels, Achilles tendon, and lower calf should all be supported on the ball. Movement: Lift your hips up off the mat pressing your heels into the ball so you are up in a shoulder bridge position. Bend your knees digging your heels in and dragging the ball toward your bottom. Extend your legs back to the start. Repeat for 8-12 repetitions then come down out of the bridge. Do 2-3 sets. Tips: Keep the hips lifted using your abdominal muscles. Feel the weight in your shoulder blades not your neck.

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