Basic Exercise Ball Workout
The exercise ball exercises in this basic exercise ball workout demand
that you maintain a neutral spinal position throughout the exercise and
you will feel what it is like to move your pelvis as an independent
If you've been practicing the floor exercises on this site on a stable
surface you should be able to find your neutral
position now in lying, sitting,
standing and when on all fours.
Rather than performing a set number of repetitions, don't get hung up
on numbers. Do the exercises until you feel you are no longer able to
hold correct form. You may feel your back or pelvis sagging or shaking.
It is at this point that your stabilizing musculature has reached the
point of fatigue. We call this technical failure. (Failure to maintain
proper technique.) The larger superficial muscles on your trunk are
trying to stabilize your body but are unable to make the fine
adjustments necessary. That's why you feel the shaking.
Remember, if you feel your back sagging, arching, or your pelvis
tilting, you have reached technical failure and should stop and rest
for a couple of minutes before attempting the exercise again.
Now that you've mastered the basics of lumbar stabilization
in a neutral positionon
a stable surface we
can now introduce the unstable surface in a basic exercise ball workout.
Basic Exercise Ball Workout Routine
How to sit on the exercise ball
Sitting on the exercise ball correctly is necessary for future exercise
ball exercises. Click on the link to get more details on sitting
Learning how to perform a pelvic tilt is paramount to learning pelvic
control. Click on the link to get more details on how to perform a
Pelvic lateral Shift
Learning how to do the pelvic lateral shift is all part of learning
pelvic control. One needs to be able to control their pelvis
independent of the rest of the spine. Click on this link for more
details about performing the lateral shift.
Assuming the Supine Position
Learning how to get into this position safely and maintain it is
necessary before you progress to exercises where limb movement is
involved. You must be able to maintain stability before you can
introduce mobility in a stability ball workout.
This is another rudimentary ball exercise that must be mastered before
introducing any limb movement. Click on the link for more details on
how to perform bridging on the exercise ball.
Once you have mastered these basics, move on to try the beginner programs.
Beginner Exercise Ball Workout I
Beginner Exercise Ball Workout II
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