Tag: Stability Ball

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.

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

Mistakes To Avoid When Buying Exercise Balls

July 8, 2012

When you buy exercise balls, there are three things to consider:

  1. Your height
  2. Amount of Use
  3. Inflation

SIZE

Use the Size Chart to determine the correct size.  The size of the ball is based on your height, and the length of your legs.  When sitting on the ball with your feet flat, your knees should be in line with your hips, forming a 90 degree angle.

Continue reading “Mistakes To Avoid When Buying Exercise Balls”