Ball Exercises - Easy And Effective
When it comes to exercise, many believe the more intense, the more beneficial. And of course there is always the contrary, less is more. Well, attempt the exercises below and attain a happy medium, a full body workout toning all your major muscles with a limited amount of stress.
You will feel the natural rhythm of your muscles. Enjoy!
You will need a light, 8” to 10” diameter air filled plastic ball.
All exercises are performed while sitting in a straight backed chair.
Keep abdominal muscles firm while performing the exercises.
Breathe evenly and extend diaphragm when inhaling air.
Exercise 1. Hold the ball in your lap. With hands placed on each side of the ball and elbows bent, slowly raise ball until arms are fully extended above your head. Slowly lower arms until ball is back in your lap. Repeat exercise 10-20 times. Perform repetitions slowly with controlled movements.
Exercise 2. Hold the ball in your lap. With hands placed on each side of the ball, fully straighten your arms and place ball on knees. Keeping arms straight, slowly raise ball until positioned above your head. Then slowly lower back to your knees. Repeat exercise 10-20 times. Perform repetitions slowly with controlled movements.
Exercise 3. With hands placed on each side of the ball, fully straighten your arms to your front until they are parallel with floor. With straight arms holding the ball in place, slowly rotate ball until right hand is positioned on top of ball and left hand is on bottom of ball. Then reverse rotation until left hand is on top of ball and right hand is below. Repeat exercise 10-20 times. Perform repetitions slowly with controlled movements.
Exercise 4. With hands placed on each side of the ball, fully straighten your arms until they are parallel with floor. With straight arms, slowly move arms to your right side as far as you can go. Then bring ball back to middle. Continuing to hold arms straight, slowly twist arms to your left side as far as you can go. This is a rotation exercise; allow your head, neck and torso to rotate with ball. Repeat exercise 10-20 times. Perform repetitions slowly with controlled movements.
Exercise 5. With both hands on ball, hold ball against your right hip. Slowly raise ball diagonally across your body until your arms are fully extended above your left shoulder. Slowly lower back to right hip. Repeat exercise 10-20 times. Perform repetitions slowly with controlled movements.
With both hands on ball, hold ball against your left hip. Slowly raise ball diagonally across your body until your arms are fully extended above your right shoulder. Slowly lower back to left hip. Repeat exercise 10-20 times. Perform repetitions slowly with controlled movements.
Exercise 6. Holding ball with both hands, raise ball until it is extended above your head. Slowly move ball to your right in a gentle stretch (allow for slight bending at your waist). Hold for count of 10. Return to middle and repeat exercise to your left.
Exercise 7. Hold the ball in your right hand; extend your right arm until parallel to floor to your front. Slowly move arm to your right until extended out from your right side. Slowly return arm to your front. Repeat exercise 10-20 times.
Hold the ball in your left hand; extend your left arm until parallel to floor to your front. Slowly move arm to your left until extended out from your left side. Slowly return arm to your front. Repeat exercise 10-20 times.
Exercise 8. Holding the ball in your right hand, toss the ball to your left hand. Then toss the ball from your left hand to your right hand. Repeat exercise 10-20 times. Enhance exercise by increasing the separation between your hands and tossing the ball higher.
Exercise 9. With hands placed on each side of the ball, and ball placed in front of chest, slowly squeeze ball between your hands for a 5 count. Relax, then repeat exercise 10-20 times.
Exercise 10. Place ball between your knees and slowly squeeze ball to a 2 count. Relax, then repeat exercise 10-10 times.
Exercise 11. Place both feet on top of ball. Slowly roll ball out until legs are fully extended; then roll ball back. Repeat exercise 10-20 times. With both feet on top of ball, slowly raise your knees until only your toes are balanced on the top of the ball. Hold this position for a 2 count. Lower knees and repeat exercise 10-20 times.
Exercise 12. Position ball between forearm and bicep. Hold with one hand and tightly squeeze ball for count of 5. Relax and repeat 10 times. Repeat with other arm.
Exercise 13. Position ball to side of body and secure with arm. Tightly squeeze ball by bringing arm into side of body for count of 5. Relax and repeat 10 times. Repeat with other arm.
Exercise 14. Holding ball in both hands, extend arms out from chest until parallel with floor. Tightly squeeze ball between hands for a count of 5. Relax and repeat 10 times.
Repeat exercise with your hands and arms fully extended above your head.
Repeat these exercises 3-4 times a week. Have fun as you feel a renewed strength and stamina infuse your body!