Swiss ball circuit: 1. Hamstring roll outs. Lay flat on back, feet propped up on ball, arms wide on floor, lift butt up, and with core and legs pull ball towards yourself and then roll back out. Repeat for a minute. Try it with just one leg for a challenge. Or, do a butt lift when the ball is closest to your body. You will feel this one in the back of the leg (hamstring) and butt. 2. Abdominal Ball pass. Now place the ball between your feet. Laying on your back with your shoulders lifted off the floor, raise the legs with the ball while also lifting arms forward and switch the ball to the hands. Now lower legs back down while lifting ball behind head. Return the ball back to feet the same way. One minute. 3. Hip lift. Laying on back, ball between feet, hands under butt, lift hips up off floor, then back down. One minute. 4. Wall squat. Place ball behind you against a wall in the small of your back. Squat down while rolling ball down the wall. And then back up. Keep weight in your heels. 5. Ball pike and push-up combo. Lay on ball, roll out to top of push-up. Ball should be under lower legs. Do a push-up. Now roll ball towards your upper body while lifting into a pike position. These are tough. Do up to 12 reps of each. 6. Inner thigh squeeze. Place ball against wall. Sit and pulse in and out with your legs wrapped around ball. One minute. 7. Back extension. Feet against wall, lean on ball, hands behind head, and do a back extension. 16 reps. 8. Ab roll out. Kneel behind ball, hands on top of ball. Roll ball out and in, like an ab roll movement. 16 reps. Repeat 3 to 4 times. Enjoy.
Posted on: Thu, 11 Jul 2013 11:10:39 +0000
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