A Total Body Stability Workout
August 27, 2009
Last week we featured stability ball tips and two upper body stability ball exercises. This week we will highlight two lower body stability ball exercises. Check out the stability ball tips in last week’s column to ensure your safety and effectiveness when training with the ball. As always, consult your physician prior to beginning any exercise program.
Lower Body Exercises
Hip Abduction – Hip Abductors
• Choose a stability ball of the correct size for you following the tips in last week’s column.
• If you are performing this exercise on a hard surface, you may want to use an exercise mat to cushion the bottom leg.
•From a kneeling position, place the right hip against the ball with the bottom leg flexed back approximately 45 degrees at the knee joint and the left leg extended with the thighs parallel to one another.
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• Wrap your right arm around the ball, laying the right side of your torso on top of the ball.
• Rotate the shoulders back/down, rib cage lifted and the navel pulled toward the spine.
• Make certain that the head and neck are in neutral and avoid any movement of the upper body during the exercise.
• Engage the left hip abductors and lift the leg toward the ceiling keeping the knee and foot relaxed.
• The leg should lift approximately 45 degrees.
• Lower the leg to the beginning position without touching the floor.
• Avoid any momentum use, such as throwing the leg upward.
• Keep the body in one straight line from the top of the head to the left foot.
• Perform 1-3 sets of 8-12 repetitions, on each side, two-three times per week.
• To add intensity, place a weighted bar on top of the arch of the working side’s shoe and the other end resting on the top of the ball, holding the bar with the top hand. The more of the weighted bar that is extended off of the foot, the greater the intensity.
Supine Glute Bridge/Roll Out – Gluteals, Hamstrings and Core
• Choose a stability ball of the correct size for you following the tips from last week’s column.
• Begin sitting on the floor with the ball on the floor in front of your feet.
• Lying back in a supine position, place your heels directly on top of the ball with the knees and toes pointing toward the ceiling and the ball against the buttocks.
• Make certain that your neck remains in neutral and the shoulders remain in contact with the floor at all times.
• Rotate the shoulders back/down, rib cage lifted, navel pulled toward the spine and engage the gluteals so that your hips lift off of the floor.
• Maintaining this position with the hips, press the legs out to full knee extension and then pull the legs back to the beginning position.
• Avoid hyperextending the spine and keep the buttocks clenched throughout.
• Perform 1-3 sets of 8-12 repetitions, two to three times per week.
Next week, we will feature specific abdominal/core stability ball exercises.
– Jackie Wright is the owner/manager of Never Summer Fitness LLC in Grand Lake, Colorado. She can be reached at her website http://www.neversummerfitness.com, her e-mail at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com
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