Exercise Spotlight
Supine Stability
Target: Core strength and control
Execution: Starting position is seated on the
ball. Slowly walk your feet out and lower your
body until only your shoulders, neck and head
are supported. Rest hands on hips or arms down
at sides. Set your abdominals to support and
stabilize your back. Use your gluts to keep your
pelvis square and avoid dropping either hip. Be
aware that gravity will want to push those hips
down. Beginnners start with raising one heel and
then the other off the ground. Perform 10 reps
each side. Next progress to slowly shift your
weight across to one foot, then to the other,
maintain both feet on the ground and keep your
pelvis horizontal. Perform 10 reps each side.
Think you've got a strong core? The advanced
progression is to to carefully shift your weight
to one foot, then raise the other leg to extend
the knee. Hold for 5 slow counts before changing
legs, then increase gradually increase hold time
as you progress.
Stability Ball Wall Push-Up
Target: Chest and arm strength, core strength,
shoulder stability
Execution: Stand holding the ball at chest
height between you and the wall. Place your
hands on the ball at shoulder height. Press the
ball against a wall and step your feet back. The
top of the ball should be just lower than your
chin. Maintain a neutral line along your head,
neck and spine. Maintain strong abs and tighten
your gluts. Perform a push-up by bringing your
chest towards the ball and bending your elbows
outwards. Press back away from the ball to
straighten your arms, but don't lock your
elbows. Control intensity by stepping your feet
closer or farther out from the wall to increase
intensity. Please note that this exercise is
inappropriate if you have a neck, wrist or
shoulder problem.
