Big Ball for the Upper Body and Core
By using correct posture and alignment we get the perfect workout to strengthen our upper body and core.
- Pullback with Big Ball
- Wall Push-Ups with Big Ball
- Big Ball Core Lift
- Big Ball Push-Ups from Knees
- Pelvic Tilt: Head/Shoulders on Big Ball
Pullback with Big Ball
Position
- Ball against the wall
- Lean shoulders against the ball
- Extend arms in front
Action
- Pull arms back, squeezing shoulder blades
- Slowly move arms back to the starting position
- Repeat
Tips
- Only move arms within a Range of Motion that allows you to keep correct “Me” posture and alignment
- Make sure the ball is in between the shoulder blades
- The farther away the feet are, the greater the resistance…but you must maintain correct “Me” posture and alignment throughout the continuum
Wall Push-Ups with Big Ball
Position
- Place the ball on the wall
- Place hands at sides of the ball (shoulder width or closer)
- Lean into the ball, with arms extended (elbows soft)
- Stand feet shoulder-width or closer
- Maintain “Me” posture and alignment
Action
- Slowly bend elbows: leading chest towards the ball
- Keep tension in the body
- Extend back out and repeat
Tips
- Be sure you always maintain posture and alignment
- As you get stronger, move your feet away from the ball
Big Ball Core Lift
Position
- Stand with good “Me” posture and alignment
- Hold ball at chest height, in front of body
Action
- Initiate movement from the core
- Slowly lower ball while maintaining shoulders, “Dime” and “Zipper”
- Reverse, lifting ball while maintaining shoulders, “Dime” and “Zipper”
Tips
- Remember: Range of Motion is more limited on this unstable platform
- Stay within a Range of Motion that lets you maintain correct “Me” posture and alignment
Big Ball Push-Ups from Knees
Position
- Kneel with Big Ball in front of thighs and hands on sides of ball
- Wrists are extension of arms
- Arms extended with elbows soft
- Feet relaxed
- Focus on proper “Me” posture: correct shoulder position, “Dime” pinched and “Zipper” zipped
Action
- Lower chest into ball, keeping good posture
- Extend arms out, keeping tension on the ball
- Repeat
Tips
- Double check your posture points to make sure you are working efficiently
- Focus on “pulling” abdominals into your lower back
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: only go down as far as you can keep the “Me” posture
- Watch your shoulders, “Dime” and “Zipper”
- Keep the ball as still as possible