Kauai - have a seat and have a ball

This is a Ball pattern from www.turnstep.com. (pattern 12631)

For seated work I always have students inflate the ball so that hips are above the knees.

Seated, wide stance - start with long slow reaches from side to side stretching and working the waist - known in dance as rib isolations -we do this slowly and then take it to tempo alternating between sets of slow and tempo.

Plie squats up - squeezing up and off the ball do small plie squats with natural arms pulling from side to side - remind students to have knees over feet and behind toes. Change that to 3 small plie squat lifts with arms pulling side to side and make the 4th one larger with arms circling over head.

Mix up the side reaches with the plie squat lifts doing several sets of each.

Used this combo yesterday for about 10 minutes - made a good warm up to my cardio, ab and stretch class with the ball. And I feel the work in my obliques today from the side reaches.

After that for abs we did partial roll downs on the ball - you sit on the front of your ball and without letting the ball move lower your back down towards it and then sit back up - take 8 counts to complete one repetition. Good for strengthening the multifidus.

Would love to see more ball ideas on this site,

Aloha, Petrina



Added by Petrina Satori-Britt at 12:31 PM on Saturday, January 11, 2003 EST. Add to favorites (view favorites)
(Email: petrina@aloha.net)
From: Princeville, Kauai, Hawaii (USA)
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