Body Sculpt on the Ball

Hi everyone!!! I have been in email contact with some of you, and your questions and feedback are wonderful! Please don't hesitate to contact me for whatever reason!

The following submission is the result of an email I received asking about ideas for a body sculpting class that using only the stability ball and one's own body weight as resistance. Below is the response. I thought since I had already taken the time to write this all out that I would go ahead and share with everyone else.

Enjoy, and please let me know if you have any other questions or feedback. And, as always, if you try something in your own class, I'd love to hear how it goes!!!

Upper Body/Arms:

• PUSH-UPS!!! I love push ups with the ball, and think they are SO effective! Body is on top of the ball, tummy down. The closer the ball is to abdominal wall, the easier exercise, so the closer to the feet/knees, the more difficult. (AND the better the ab workout.) Hands directly under the armpits to work biceps, shoulders, and chest, hands wider than shoulder width to isolate the pecs, or hands forming a triangle directly under the chest to work triceps. All push ups can also be done on the wall with feet 12-16 inches away from the wall, same hand positions.
• DIPS to isolate the triceps. Feet are on the ball with the heels digging into the top of the ball. Weight of the body pushing into the ground through the heels of the palms, elbows close to the body. Lift the body as a whole up and down. Ball can be against the wall to help with balance.
• UPPER BACK- Ball is under the lower abs/hips. Toes are pushed into the floor where the wall and floor meet. Arms in front of the ball making the shape of an "O." Lift elbows up towards the ceiling, squeezing should blades together in back, arms will make the shape of an upside down "U." Eyes are down towards to floor to ensure a neutral spine.
• LOWER BACK- Same body position as the upper back exercise. Hands can either rest on the front of the ball, rest on the back of the head, or rest on the lower back. Begin curled over the ball, and extend from a curved spine into a long, straight spine by lifting the chest away from the ball/floor. Be careful not to overextend the spine.
• SHOULDERS- Lift and lower the ball above the head while marching with the feet or step touching.
• LOWER BACK/ABS- Resting with stomach on the ball, put both hands and feet on the floor. Alternate right hand and left foot lifting at the same time, balance to hold, the switch to left hand and right foot. Eyes on the floor for a neutral spine.

Lower body:

• SQUATS- Ball is in-between wall and lower/middle back. Feet as far away from the wall as to ensure proper squat position, and can be either wide and pile position (works inner thigh/quads), should width apart (upper/front quad) or close 2-6 inches apart (outer thigh/quad) depending on what part of the quad you wish to work. Make sure knees do not move in front of toes, and that the tailbone is dropping towards the floor and not the chest. Chest stays lifted.
• LOWER BACK/HAMSTRINGS- Dead lifts with hands holding the ball. Ball is held with straight arms (not locked). Lift from lower back with abs tight and lower back down. Nice and slow. Not a big movement.
• INNER THIGH- Squeeze ball with knees while sitting on floor.
• HAMSTRINGS- Back on floor with heels digging into the ball. 4-count move: lift pelvis to ceiling, move heels towards body, bringing the ball closer to the gluts, heels push back out to straight legs (knees not locked) last body lowers down towards floor without touching the gluts down. This move can also be done as just a lift and lower also.
• LUNGES- No need for a ball. Can be done stationary or walking. If you have steps it is nice to add an incline or decline for variation and muscle changeup.
• ABS- I think I would need a separate email to go into ab work. There are some really nice Pilates moves that can be done on the ball.

Good luck!

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