Big Ball Exercises that Engage the Whole Body
These exercises are great if you are short on time. If you do them correctly (with the “Me” posture) you’ll engage your whole body for a quick “pick me up” for energy!
- Big Ball Standing Squat
- Triceps Roll Out
- Outer Thigh Lift with Big Ball
- Oblique Crunch with Big Ball
- Table Top Stabilizer
Big Ball Standing Squat
Position
Stand with shoulder blades pinched and down
Hold Big Ball between your back and a wall
Action
Walk your feet out slightly in front
Slowly lower yourself down as if you are squatting into a chair
Pause and “think” from your hamstrings as you push up and back to a standing position
Repeat
Tips
Remember: your Range of Motion will be more limited on this unstable platform
This movement (raising and lowering ourselves from a low seated position) is very critical as we age!
When lowering yourself maintain the “Me” posture
Correct shoulder position
“Dime” pinched
“Zipper” zipped
Knees soft and feet relaxed…with even pressure across the soles of your feet (don’t dig in with your toes or your heels)
When lowering yourself keep your knees at greater than a 90 degree angle
“Think” of activating just your buttocks and hamstrings to push back up to the starting position
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
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
Oblique Crunch with Big Ball
Position
- Kneel, leaning outer thigh into the Big Ball
- Use the hand closest to the ball for support
- Extend opposite arm up and away from ball
Action
- “Think” from the ribs as you reach away from the ball
- Control the movement back to starting position
- Repeat
Tips
- Keep control of your alignment
- Slow, controlled movement is better
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