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Core Workout - Full Body
Using exercise ball and other objects

Core exercises work for the muscles of abs and back.
Ball provide unstable surface which gives excellent balancing and stabilizing effect.
Correct ball height is 90-degree knees to floor when seated on ball with feet on floor.

Arms

Exercise Target Technique Picture
Pullover
Shoulders, upper back.

Lie with head, shoulder blades resting on on ball and knees bent 90 degrees. Extend arms up keeping abs engaged, hips lifted.

Lower arms behind until ball is above head then raise back.

Lunge press
Shoulders, obliques.

Legs 1' apart, hold ball close to chest.

Lunge back with 1 leg, rotate torso to right, then back to center.

come out of lunge, lifting same leg knee to 90 degree while pressing ball overhead.

Lower into lunge position and repeat.

Reverse dunk
Triceps, abs.

Lie on floor, knees bent, heels on floor, hold ball in front of chest, elbows bent. Slowly sit up keeping abs engaged.

Sit tall, back straight, shoulders relaxed, press ball overhead, then bend elbows 90 degree. Extend arms, lower ball to chest and return to start.

Fly outside
Shoulders, obliques.

Lie with head, shoulder blades resting on on ball and knees bent 90 degrees. Extend arms up keeping abs engaged, hips lifted.

Shift ball to one hand and slowly lower that arm to outside keeping another hand extended. Bring ball back to center. Shift ball to another hand.

Squat push
Arms, legs.

Stand with legs 1' apart, hold ball in front of chest, elbows bent. Squat.

rise out of squat, press ball forward until arms are fully extended, return to squat position with ball in front of chest, elbows bent.

Quadruped
Arms, legs
Curl over ball, all 4s on floor.
Lift left hand and right leg up forming straight line.
Do 10 reps.
Pushup
Arms

Rest thighs on ball and palms on ground.

Begin pushups by lowering upper body towards floor.

 

Triceps pushups Triceps

Rest mid body on ball and palms on ground.

Begin pushups like see-saw by lowering upper body towards floor, elbows close to body.

 

Abs

Exercise Target Technique Picture
Push catch
Abs, arms, legs.

Legs 1.5' apart, ball on floor in front of feet. Squat and grab ball.

As u lift out of squat, toss ball 3' into air. Catch ball and immediately lower into another squat.

Tap wall
Abs, obligues, arms.

Legs 1' apart, knees slightly bent, abs engaged, back 2' away from wall, hold ball with arms extended in front.

Bend arms and rotate torso to one side until ball taps wall, rotate back thru center to another side, tap wall with ball, return.

Ball squat
Abs, obliques, arms.

Legs 1.5' apart, knees slightly bent, holding ball.

Squat, swinging ball between legs behind u, then immediately stand and swing ball up in front of body and directly overhead.

Triceps extension
Abs, glutes.

Legs 1' apart, hold ball overhead. Squat bending elbows behind and arms by ears.

Stand up as u raise ball back overhead.

Leg raise
Abs, back, hips. Lie face up on floor, legs together and extended, holding ball arms extended overhead, elbows next to ears. Engage abs and lift legs straight up, slowly lower legs until few inches away from floor and lift back up.
Side rotations
Abs
Stand straight with feet 1 feet apart. Hold ball in front. Turn to right, rotate ball, left hand on top. Quickly turn to left, rotate ball, right hand on top.
Do 10 rotations.
Around the world
Abs
Same as side rotations adding upward movement between right and left.

Wave
Abs
Stand straight with feet 1 feet apart.
Hold ball on one side moving it in circles. Continue until 20 counts.
Impact shifts
Abs
Hold ball in front bending knees slightly.
Lift ball up. Return back and continue upto 20 counts.
Diagonal shifts
Abs
Hold ball to right bending knees slightly.
Lift ball up to left side. Return back and continue upto 20 counts.
Balance on ball
Abs
Positionn ball under abs and hips, hands on floor and legs straight. Raise right arm to the side. Hold. Bring arm back.
Repeat with other arm until 20 counts.
Ball crunch
Abs
Lie on ball with lower back supported, hands behind head.
Contract abs, lift hips off ball, curling up. Do't roll ball.
Lower back down.
Repeat until 20 counts.
Crunch & reach
Abs
Rest on ball iwth hips and lower back. Hold another small ball with arms in front.
Bring ball above head, then twist to right side. Hold. Come back.
Bring ball above head, then twist to left side. Hold. Come back.
Repeat until 20 counts.
Ball rotation horizontal
Abs
Lie with shoulders and back on ball. Hold another small ball over chest.
Twist body to the right moving bottom ball parallel to floor. Return.
Twist body to the left in same way. Return.
Repeat until 20 counts.
Knee tucks
Abs
Get into pushup pose with ankles hard on ball.
Bend knees, bring ball towards chest. Hold.
Come back. Repeat until 20 counts.
Ball rollouts
Abs
Place hands parallel on ball, kneeling down.
Roll forward far, hold until elbow grips ball.
Return back. Repeat until 20 counts.
Ball taps
Abs
Sit on ball, arms on side behind head, right foot on another small ball.
Lift left foot off floor and hold.
Then place left foot on ball besides right foot and hold.
Repeat with other foot until 20 counts.

 

Back

Exercise Target Technique Picture
Back extension
Back, abs
Curl over ball resting mid body on it, hands behind head.
Lift chest off ball aligning body in straight line, return.
Do 10 reps.
Ball twist
Back
Come in pushup position holding ball between knees and feet.
Keep body aligned.
Rotate ball to the right. Hold. Bring back.
Rotate ball to the left. Hold. Bring back.
Continue until 20 counts.
Squat
Back
Sit in squat on ball.
Stand up and sit back in squat on ball.
Continue until 20 repetitions.
Squat crunch
Back, thighs
Stand straight with ball behind.
Squat and sit on ball at edge.
Lean back, do crunch, sit, then stand up.
Continue until 20 repetitions.
Spider
Back, abs
Get on palms and feet on floor with ball on right side.
Lean on ball on the right and turn body on ball until on top. Keep turning until you reach to the other side of ball.
Do reverse turn and continue until 20 repetitions.

 

Hips

Exercise Target Technique Picture
Hip extension
Hips
Lie down, with heels on ball, hips on floor.
Lift hips off floor to form align body straight. Hold. Return.
Repeat until 20 counts.
Butt lift
Butt
Lie on ball with head, neck and shoulders rested on it, only feet on floor.
Raise hip up to form bridge. Hold. return.
Repeat until 20 counts.
Lunge stretch
Waist, legs.
Lunge with ball on right.
Lean on ball touching hip to ball and lift left arm up. Return back.
Continue until 20 repetitions on each side.
Sit & squeeze
Hips, thighs
Stand against wall, squat down 90 degrees holding ball between knees.
Squeeze ball. Hold. Return.
Continue until 20 repetitions.
Squeeze & lift
Hips, thighs
Lie on left side with ball squeezed between shins.Lift ball up and bring back.
Continue until 20 counts and repeat with other side.
Leg extension
Hips, thighs
Position ball under back, knees at 90 degrees. Hold ball with arms up. Bring arms above head extending left leg.
Return to start. Repeat 20 counts with each leg.

 

Legs

Exercise Target Technique Picture
Beginner squat
Quads, hams, glutes, calves

Stand with legs 1' apart.
Squat down keeping back straight, abs tight, chest up.

Lunge
Buttocks

Take lunge position.
Drop back knee down just above ground.
Hold for 10 secs. Return back and repeat with other leg.

Lateral squat
Glutes

Hands on hip, leg 2' apart.
Squat down to the of one leg, keep other leg straight.
Hold for 10 secs, return and repeat with other leg.

Glute kickback
Glutes

Lie over ball on hands and knees keeping knees bent.
Lift one heel towards ceiling pressing tummy on ball for 10 secs.
Repeat with other heel.

Ball rotations
Hamstrings
Lie down with ball gripping tightly between feet.
Rotate ball, bring right foot in front, lower both legs.
Rotate ball and bring left foot in front, lower both legs.
Continue until 20 repetitions.
Quadricep flex
Quadriceps

Hold chair at hip level.
Bend knees, let body fall back, raise heels.
Hold and squeeze quads.

Reverse impact shifts
Thighs
Hold ball between lower legs, hold off floor and lean on forearms, back straight.
Lift ball up keeping thighs straight.
Bring back just above floor and continue until 20 repetitions.
Plie squat
Inner thighs

Hold dumbbell and stand with legs 2' apart.
Squat down, hold for 10 secs.
Return to start pushing thru heels.

Squat
Knees, ankles

Position ball supporting back against wall.
Squat down for 10 secs.
Return.

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