CORE: "Stability Ball Exercises"

The best piece of equipment you can buy dollar for dollar!

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

• Basics:
  • Positions
  • Exercises (General Photos-No Directions)
  • Sample Workout Handout
• Arms/Shoulders/Chest:
  • Fly
  • Push Up-On Ball
  • Push Up-Off Ball
  • Push Up-Pike
  • Retraction
  • Shock Lockout
• Core:
  • Chop-Back
  • Chop-ABS
  • Crunch-Straight
  • Crunch (Cross
  • Crunch-Side
  • Superman (Alternating)
  • Torso Twist-Face Down
  • Torso Twist-Face Up (+MB)
  • 30-30-30 Back/Shoulder Matrix
• Legs/Glutes:
  • Buns of Steel Matrix!
  • Heel Curl
  • Hip Lift
  • Hip Press
  • Wall Squat
• Stretching:
  • Shoulders/Back Extension (Face Up)
  • Shoulder Extension (Face Down)

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2.25.08)

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