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Ball Workout
Our ball workout will help you ease tension, stand taller, and feel leaner the very first time you do it.Imagine a workout that feels as good as a massage and shapes your body like yoga or Pilate’s class. That's the payoff of this no-sweat body-rolling workout, a stretching and toning program in which you replicate the pressure of a deep-tissue massage by slowly moving your arms, legs, and torso over a small inflatable ball. Even better, you'll feel taller and leaner after just one session.
Slimming down
What You'll Need A firm 9- inch Swiss ball. It will be available at any good sports store. Ensure that you workout in comfortable fitness gear and on an exercising mat. Buy one if you don't have it.
The Plan
Does each exercise once, switching sides as directed? You can safely roll every day (rolling complements any type of physical activity and can be a great workout on its own), but aim for at least two or three workouts a week.
Tips
Move slowly and breathe deeply, allowing your weight to sink into the ball. Apply only as much pressure as is comfortable- as with stretching, some good "hurt" is okay, but nothing should feel truly painful. Do not workout if your are feeling unwell. Avoid exercising immediately after a meal.
Loosens hamstrings, eases back pain, strengthens absSit with ball under left sitz bone (literally the bone you sit on), left leg extended, and right leg bent and turned out, foot flat on floor (not shown). Lean forward slightly and place left fingertips on floor next to left hip and right fingertips between legs for balance. Press off fingers and right foot to pull buttocks back and roll ball 3 to 4 inches toward knee. Take a full breath and roll further. Continue until the ball rests two-thirds of the way to knee. Then roll back to start in one smooth movement. Repeat with opposite leg.
Loosens chest muscles, "de-slouches" upper body to improve postureA - Lie face down with the ball at top of breastbone, just below collarbone and above breasts. Place your forearms on the floor next to ball, fingertips facing forward and eyes on floor.
B - Extend your left arm, turn head to the right, and twist torso, rolling the ball along collarbone and under left arm until it's about two-thirds of the way to elbow. Roll off the ball and repeat with right arm. Back Massager
Relieves back pain, lengthens spine, strengthens core
A - Sit with legs bent, feet flat on floor, and ball under left sitz bone. Place hands on floor slightly behind body. Drop buttocks to floor, rolling ball from left sitz bone to left side of tailbone. Slowly roll body along ball up left side of spine. Once ball is past lower back, place left hand on floor next to you and right hand behind head. Keep head in line with spine throughout.
B - Roll up left side of neck, stopping with neck and head resting on ball, arms at sides. Pull shoulders away from neck as you take a few deep breaths. Then slowly sit up and repeat the move on right side.
Loosens tight hips, relieves some knee pain, strengthens and tones arms
A - Sit on left side with ball beneath hip. Extend left leg and cross right leg in front, placing right foot flat on floor. Place left hand out to side and right fingertips in front.B - Use your hands to pull body towards left hand, rolling ball down side of left leg. It is relatively simple. You just need to get your balance right and continue with it. About every 2 inches, stop and sink into ball for about 10 seconds until ball is about two-thirds of the way to knee. Roll back to start in one smooth movement. Switch sides and repeat.
Loosens tight hips, improves posture, may ease knee pain
A - Sit with legs bent, feet flat on floor, and ball just in front of left sitz bone where hamstrings meet the bone. Place right fingertips on floor near right hip. Using left hand, lift left buttocks, moving the fat and muscle away from left sitz bone (not shown) and sinking deeper into ball. Place left fingertips on floor by hip.
B - Roll ball underneath left sitz bone, moving right hand to left side of body. Slowly drop left hip toward floor and extend left leg as you roll ball diagonally up to left hip. Roll back to start and repeat on opposite side.
Tightens abs, stretches and strengthens back extensors
A - Lie facedown with pubic bones directly on top of ball, upper body propped on forearms and legs extended with knees bent on floor and feet flexed (not shown). Breathe deeply, sinking into ball for 30 seconds. Slowly slide body toward feet, rolling ball off pubic bones and into lower abdomen. Lift knees off floor.
B - Extend arms overhead, palms down, and point toes. Take three full breaths, allowing ball to sink into abdomen as much as is comfortable, while reaching arms and legs in opposite directions to stretch spine and torso. Roll ball out from under you and relax.