Beginners Workout #7 featuring Christy Ewing

Posted on June 14, 2010 by


Stability Ball Balance Exercise

Here is a great total body workout that challenges your balance, stability
and core activation, while also working your legs, arms, chest and buttocks.
I love this routine because it can be done at home or at the gym.  This time
of year I enjoy taking my stability ball and band outside to enjoy the sun!
Pay attention to your form and your intention with each movement.  Remember
to warm up for 10 minutes before starting the exercises and stretch

Stability Ball Balance Exercise: Stand with feet hip distance apart, holding a stability ball with arms extended overhead.  Place weight on right foot.  With core engaged, inhale as you slowly lower stability ball to floor, raising left leg behind you, keeping hips even and parallel to the floor.  Raise leg behind you, bending at hip at the same rate the stability ball is lowering, like a lever.  Exhale back to standing.  Do 12 repetitions on each side.  Targets core, balance and stability.

Side Oblique Raise

Side Oblique Raise: Lay on left side, knees bent and body in a straight line from knees to head.  Prop up on left arm, being sure elbow is directly under shoulder.  With core engaged, exhale as you raise left hip off mat toward ceiling, squeezing the left oblique.  Inhale as you lower down.  Do 12 repetitions on each side.

Side Lying Leg Lift

Side Lying Leg Lift: Lay on left side, left knee bent and right leg straight.  Rest head in crook of left arm.  Body in a straight line and core engaged.  Imagine being in between 2 panes of glass that won’t let you move forwards or backwards.  Exhale as you raise top leg toward ceiling, keeping toe pointed down so right hip stays in line with body.  Inhale as you lower leg.  Do 12 repetitions on each side.

Lateral Arm Raise with Band

Lateral Arm Raise with Band: Stand with feet hip distance apart on a band, knees are soft and core is engaged.  Arms are at sides, holding band, palms facing thighs.  As you exhale, raise straight arms out to side, keeping shoulder blades together and down in back pockets.  Inhale as you slowly lower arms down. Do 12 repetitions.

Stability Ball Chest Press

Stability Ball Chest Press: Place band under stability ball and position self on ball, with ball supporting upper back and neck.  Feet are hip distance apart and body is in a table top position, with hips up.  Hold band in each hand, palms facing away, arms bent.  As you exhale, press arms straight to ceiling directly over chest, inhale back to starting.  Do 12 repetitions.

BridgeBridge: On mat, lie on back, shoulder blades in back pockets and spine in neutral.  Knees bent and arms at sides.  As you exhale, slowly raise hips off the mat, one vertebra at a time, scooping your abdomen.  Squeeze your glutes as you raise hips and hold briefly at top.  Inhale as you slowly lower back down, tapping the mat and repeating.  Do 12 repetitions.