Tag: balance exercise

Virtual Fitness: How To Do Fitball Bridge

December 5, 2021

Fitball Bridge

The Fitball Bridge is a bodyweight strength trtaining exercise that improves balance while working the gluteals, and core stabilizers.
INSTRUCTIONS: Lie on your back. Place the ball under your legs. Using your arms for support, slowly push your back off the mat until your knees are in line with your hips. Exhale as you push upward. Inhale as you lower yourself down to start position. The goal of this exercise is the ability to remain steady while moving up and down.
MODIFICATION: Instead of using the stability ball, bend your knees at right angles, and place both feet on the floor.
VARIATIONS: To increase challenge, move the ball lower down, and place the heels of both feet on the ball. Or, perform the Advanced Fitball Bridge (see Exercise Video Directory).
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do A Fitball Pike

October 17, 2021

Fitball Pike

iNSTRUCTIONS: The Fitball Pike is a strength training exercise that targets abdominals. Once your legs are resting on the fitball, lift the tailbone and move into a V-shape position, as shown in the video. There are 2 ways to get the fitball under your legs. Perform 2-3 sets of 8 to 10 repetitions. Reduce the load according to ability.
HOW TO MOUNT THE FITBALL METHOD : Have someone place the fitball next to your feet and hold it steady until your legs are positioned on the ball. Get into a Down Plank position on your mat. Slowly lift one leg onto the ball. When you’re steady, lift the other leg onto the ball and position both legs as shown in the video.
HOW TO MOUNT THE FITBALL METHOD #2: Kneel on your mat with the ball touching your chest. Your arms are on the ball reaching toward the mat. Gradually move the ball toward your abdominals, and then toward your legs. Both hands are on your mat to support your weight. Continue to move the ball further down until it’s positioned on your legs as shown in the video.
CAUTION: Fitball Pike is a strenuous exercise. It requires a high level of abdominal, shoulder and back strength in order to maintain a steady position on the ball. This exercise isn’t suitable for beginners.
PREREQUISITE: Before attempting the Fitball Pike exercise, you should be able to do the Sliding Pike without the ball.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Exercise of the Month: March 2013

March 3, 2013

SCISSORS ON THE BALL

Exercise Type: Core Stabilization

Scissors On The Ball Position One
Scissors On The Ball Position One

Level: Advanced

Equipment: Exercise Ball, Sticky Mat, Athletic Shoes optional.

Muscles Worked: Gluteals, Hamstrings, Quadriceps, Hip Flexors, Abdominals

How To Perform Scissors On The Ball

  • Place a sticky mat on the floor.  Place the exercise in front of your mat.
  • Remove your shoes.  Lie on your back on the sticky mat, with arms at your sides, palms down.
  • Place both legs on the ball.
  • Take one deep breath.  Exhale fully as you lift up off the mat, balancing on the ball, as shown in Position One.  

    Scissors On The BallPosition Two
    Scissors On The Ball
    Position Two
  • Take another deep breath.  Exhale fully as you lift your right leg off the ball as shown in Position Two.  Slowly bring your leg down onto the ball, and change sides.
  • Do 5 to 8 repetitions.

Modifications 

  • The closer the ball to your feet, the harder the exercise.  To make the exercise easier, place your calves on the ball, instead of your ankles.
  • Lift leg a few inches off the ball, instead of 90 degree angle.  Only lift your leg as far as you can maintain a steady balance.
  • The exercise is easier if you wear athletic shoes, rather than doing the exercise with bare feet.
  • If raising one leg is too difficult, remain in position one, and then lower your back to the mat.
  • Use a smaller ball if you’re experiencing difficulty balancing.

Correct Technique

  • If you wobble, modify the exercise.
  • Maintain level hips.  As you lift your leg, don’t allow your hip to drop.
  • Avoid sagging.

Cautions

  • Don’t overdo it!  Your legs can slide off the ball, if you’re not careful.
  • Perform this exercise in an area free of obstacles, such as furniture.
  • Use the correct size stability ball.  The smaller the ball, the easier it will be to do the exercise.  See my post on selecting the correct size stabiity ball.

Copyright 2013 Irene Pastore, and Blue Moon Personal Training