Exercise to Get the Blood Flowing
Adding a Big Ball will intensify your workout. Check posture, alignment and shorten the Range of Motion, until you feel comfortable.
Here, less is more: It’s better to do two great repetitions rather than more, using the wrong muscles to compensate. (That would go against all of our goals)
- Abdominals on the Big Ball
- Pelvic Tilt: Head/Shoulders on Big Ball
- Push-Ups on the Big Ball
- Outer Thigh Lift with Big Ball
- Obliques on Top of 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
Pelvic Tilt: Head/Shoulders on Big Ball
Position
- Lie with head and shoulders on the ball
- Feet shoulder width apart and well in front of knees
- Spine long and straight
- Fingertips at side on the floor
Action
- Maintaining “Dime” and “Zipper”, slowly lower butt towards the floor
- Slowly lift back up
- Repeat
Tips
- Stay within your Range of Motion: keep your shoulders, “Dime” and “Zipper” in proper position
- Keep the ball still
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
Outer Thigh Lift with Big Ball
Position
- Kneel next to the Big Ball
- Press outer hip into the Big Ball
- “Me” posture: shoulders, “Dime”, knees and “Zipper” – with feet relaxed
- Lightly rest your closest hand on top of the ball
- Use fingertips of other hand (lightly) for support
Action
- While maintaining posture, lift up outer thigh
- Slightly rotate inner thigh in
- Release with a slow, controlled movement back to starting position
- Repeat
Tips
- Keep your spine and head aligned
- To be effective, “Zip” your zipper and pinch your “Dime”
- Keep hands and feet light
- Keep hips level
- Hips, knees and toes facing front
Obliques on Top of Big Ball
Position
- Sit on the ball
- Walk out until the lower back is on the ball
- Keep feet shoulder width apart
- Place hands behind the head
- Elbows open
- Shoulders pinched
Action
- Check your “Me” posture
- Shoulder is going to lift up, crossing over towards opposite hip
- Maintain “Me” posture
- Slowly lower down until you feel you are losing form
- Repeat
Tips
- Stay within your Range of Motion
- Keep your “Zipper” and “Dime” in place
- Be sure to engage the whole body
- Lead with the shoulder, not the elbows and neck
- Keep shoulders back
- Think of your neck as an extension of the spine (we tend to lead with it first if we are weak in the core)
- Less is more: it’s better to do two great ones rather than compensate by using the neck