When Time is Tight: a 20 Minute Sequence
If you need an energy boost, this will definitely get your blood flowing!
- Abdominals on the Big Ball
- Table Top Stabilizer
- Triceps Roll Out
- Core Stabilizer
- Push-Ups on the Big Ball
Abdominals on the Big Ball
Position
- Sit on the Big Ball
- Walk out until the lower back is on the ball
- Keep feet shoulder width apart
- Place hands behind the head
Action
- Check your “Me” posture
- Shoulders
- Knees
- “Dime”
- “Zipper”
- Feet Relaxed
- Gently curl up one vertebra at a time
- Slowly lower down one vertebra at a time while maintaining posture
Tips
- Stay within your Range of Motion
- Keep your “Zipper” and “Dime” in place
- Be sure to engage the whole body
Table Top Stabilizer
Position
- Head and shoulders on top of the ball
- Spine extended
- Feet shoulder width apart slightly in front of the knees
- Use all four corners of the feet
- Fingertips on the floor
Action
- Keep “bony” part of knees together
- Extend one leg and hold for 3-5 seconds
- Return to starting position
- Repeat with other leg
Tips
- Focus on maintaining your shoulders, “Dime” and knees
- Keep head and neck elongated and extended from the rest of the spine
- Keep hips level
Triceps Roll Out
Position
- Kneel with Big Ball in front of thighs
- Lean into ball with forearms on the ball
- Hold good posture and alignment
Action
- Roll out, staying within your Range of Motion
- Pull back, staying within your Range of Motion
- Maintain alignment & engage from the core
Tips
- Remember: Range of Motion is more limited on this unstable platform
- Stop on the return when forearms are parallel to each other
- Really watch your posture on this one: we don’t want to add resistance and reinforce an imbalanced position
- Focus on your “Dime” and “Zipper” – it will give you greater control
- Go out as far as you can, staying within your Range of Motion
- This exercise will open the chest and shorten the back
Core Stabilizer
Position
- Face down with abdominals on Big Ball
- With arms extended in front of you (touching ground) and
- legs extended behind you (touching ground), find a balance point
- Start, check and maintain perfect “Me” posture and alignment
Action
- Slowly raise and extend opposite arm/leg off the ground and then pull in towards center line while lowering to ground
- Repeat with other opposite arm/leg combination
Tips
- Remember: Range of Motion is more limited on this unstable platform
- Be sure to check for your “Me” posture before beginning
- Pull everything towards your center (core)
- Keep your knees and elbows soft
- Don’t lift your shoulders towards your ears: keep them down
Push-Ups on the Big Ball
Position
- Face down with abdominals on Big Ball with mid-chest
- positioned over hands
- Feet together and extended beyond Ball
- Apply “Me” posture and principles
Action
- Slowly lower chest towards floor while maintaining posture
- Extend arms to starting position
- Repeat
Tips
- Pinch your “Dime” and zip the “Zipper”
- Keep ball as still as possible
- Watch position: keep chest directly over hands