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

big ball wall pushups 1Position

  • 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

big ball knee pushupsPosition

  • 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

Pelvic TiltPosition

  • 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