You can use a mini exercise ball in a variety of ways to increase the strength and coordination of your core muscles. Your core muscles are the muscles of your abdomen and lower back. Doing these mini-ball exercises can help you prevent back injuries and eliminate back pain. A stronger, more toned and thinner abdominal region is possible with these exercises. It is also possible to strengthen and tone your thighs and buttocks with this ball. You simply have to find the exercises that will work best for you.
Lower Body Exercise
Step 1
Stand with your back against a wall and a mini-ball between the small of your back and the wall.
Step 2
Lower yourself down the wall, letting the ball roll up your back.
Step 3
Stop when your thighs are as parallel to the floor as you can get. Do not let your knees bend more than 90 degrees.
Step 4
Slowly stand back up, letting the ball roll down the back to the starting point.
Upper Body Exercise
Step 1
Lie on your stomach with the mini-ball under the ankles and your hands under your shoulders. For now you will be resting your ankles on the ball.
Step 2
Push off the floor into a plank (push-up) position. Balance your legs and the lower body on the ball.
Step 3
Tighten your abdominal muscles and the buttocks to keep the hips in line with the body.
Step 4
Hold for 30 to 60 seconds and repeat.
Core Exercise 1
Step 1
Sit on the floor, your knees bent and a mini-ball behind your lower back.
Step 2
Sit back, reclining over the ball with your arms behind your head as far as is comfortable.
Step 3
Rise back up to the seated position and repeat.
Core Exercise 2
Step 1
Lie on the floor with a mini-ball under your hips, and with your upper back, your shoulders and your head on the mat.
Step 2
Elevate your legs 2 to 3 feet off the floor.
Step 3
Keeping your legs straight, raise them until they make a 90-degree angle with the floor. Lower them back down until they are 2 to 3 feet off the floor. Repeat.
Core Exercise 3
Step 1
Sit with a mini-ball behind your lower back, knees bent, hands behind your head. You will be in the middle of the floor for this exercise. This is a basic crossover crunch, but the mini-ball will allow you added motion, allowing you to work your abs to a fuller extent.
Step 2
Bring your right knee up and your left elbow forward to meet in front of you.
Step 3
Return to the starting position.
Step 4
Repeat with your left knee and your right elbow.
Tips and Warnings
- These are only a few of the many exercises you can do with a mini-ball. Be careful to make all movements slow and controlled. Perform two to three sets of each exercise with 10 to 15 repetitions in each set.
- These exercises can be hard on various joints. Consult your medical professional prior to starting any kind of exercise program.
Things You'll Need
- Mini exercise ball
- Exercise mat
References
- "Pilates Workout With The Triad Ball"; Michael Fritzke and Ton Voogt; 2007
- Bender ball official site
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