Savannah Brija, SPT
10 Exercises To Do At Home With An Exercise Ball
Are you stuck inside for your workout this winter? Tired of doing the same home routine? Here are 10 simple exercises to do at home with an exercise ball. These demonstrations will help you stay fit, and stay on track with your rehab and fitness goals.
Complete each one :40 on/ :20 rest. Repeat as many times as you’d like!
1. Hip Bridge
Start with your feet on the ball. Push through your heels and lift your butt up while not arching your back. For an added challenge try single leg!
2. Plank
Position yourself so that your feet are on the top of the ball and your hands are directly under your shoulders with your legs, back, and head straight in line. Hold this position.
3. Triceps Hold
Position yourself so that your feet are flat on the ground and your hands are on the ball behind you with your butt off the ground. Push through your hands and hold your balance.
4. Wall Squat Hold
Position yourself so that the ball is against the wall against your back. Sit down like you are sitting in a chair and hold. To make this easier, complete a full squat instead of holding it. To make this harder, try it single leg.
5. Deadbug
Start with both feet off the ground and hips and knees bent to 90-degrees. With straight arms, squeeze the ball into your legs. Then, raise one arm overhead while bringing the opposite leg out straight. Repeat with the other side.
6. Push-ups
Start with both hands on the ball and both feet on the ground with a straight back and legs. Then, slowly lower down to bring your chest to the ball and press back up.
7. Rearfoot Elevated Split Squat
Start with one foot on the ball and the other foot out in front. Squat down to bring your front thigh parallel to the ground and then stand back up. To make it harder, try adding a mini jump when you come up.
8. Bird Dog
Start with your stomach on the ball with your arms and feet touching the floor. Lift the opposite arm and leg and extend up and out. Bring back to the starting position and repeat on the other side.
9. Y’s
Start with your chest on the ball and your feet on the floor. Bring both arms up to form a Y, then squeeze your shoulder blades together to raise your arms over your head. To make this easier, do this on your knees.
10. Leg lowers
Start with the ball squeezed between your feet. Keeping your back flat on the floor, lift your legs straight up then slowly lower back down.
Our physical therapy clinics serve patients from the North Country to the NY Capital District region. Call us at 518-289-5242 to make an appointment at any one of our Malta, Queensbury or Saratoga physical therapy clinics. Contact us online, or call one of our two locations to learn more about physical therapy exercise for functional movement, and to schedule your appointment.
