Full-Body Fitness Ball

All right. Hi, I'm Amy. I have 10 minutes, 10 to 15 minutes and I'm going to do old, nice quick, full body ball workout and just to refresh your memory, if you're kind of wondering what size of ball to use, this is generally best when you're sitting on your ball. Your thigh should be parallel to the floor, so if hips are higher than your knees, your ball is a little big. If your hips are below your knees or balls a little small, so you want to find the best angle here and we're going to get started. I'm going to start this at the wall and we're working our quads first and I'm having our legs starting parallel. All 10 toes, four would get a good chance to see that. I feel your abdominals pull in towards your back.

I've got the ball in the small of my back and I'm just going to start some wall squats. Please tracking your knees straight ahead. No, you shouldn't go past or over your toes, but definitely there are above your ankle bones. I'm going to do 10 repetitions and press, so starting right away. In the large muscle groups, quadriceps and the glutes. Don't forget to pull those abdominals back, hand down and plead a squat. You're creasing in your hip joints last too coming up, press and up and bend and up. Now I'm going to shift most of my like 80% of my weight, 72% of my weight to my right side.

I'm going to lighten up my left foot and just come onto the ball of that foot when you do 10 on this side. So a little more isolation. Now on my right quad, my right glute mead, you certainly could pick the foot up if you wanted. I'm going to keep mine on the floor today down press. So we're going to try to maximize our 10 to 15 minutes of time down and bend hip stains, Square and eight shoulders over, hips, nine and 10 other side. So shift that weight up on the ball of this, but there's not a lot of weight and crease extend crease trying to get the pelvis down or your been low enough that your pelvis is in Lyon. Perpendicular to your thighs. Now Watch out for any knee pressure.

Any pain in the knees could be a sign you're going too low. Feel for that. Listen for that. You don't have to go that low to get a lot of the gluten quad work. But of course the lower you squat, the more you'll feel those lower extremities and nine and 10. Okay, second position. Now the second position we're gonna work on today is wider than [inaudible].

This one, this is hips or the heels underling underneath the hip joint. I'm going out because I want, by the time I'm in my plea or my squad, my knee, Shin heel to be in a vertical line like that. Now I have the rotation in the stretch in my hips. If you do not work toward that, we're not really turned out too much from the feet, but here we go. Squat stand.

So once again, how on my way up, I'm thinking I'm pulling my inner thighs toward each other. So trying to activate the inner thigh as much as the seat, as much as your thigh and five more he could do anything you want with your arms. I'm just leaving those out of it right now. Three, four and five because I'm going to put them into something here as I come into my squat. Ideally, pelvis in line with the thighs, hold onto it. Lift that right heel. Now take a look at your foot. Your heel should not be behind. The knee should not be in front.

You want your heel right up, your foot centered. In other words, arms out and unless pulse for ten nine a. Now to really use your arms, reach for something, six, five, four, three and two and one. Set the heel down. Come up if you need to. Otherwise make sure that heel is appropriately up, is centered and we pulse. One and two, three and four. Open the hips and six great stretch here, but a lot of work for the lower extremities. Eight and nine and 10 and set it down. Just alternate, right and left and right and left, right and left and left, right and left and left.

Couple more and then we'll take both heels up for a little intensity. 10 little pulses here. One and two. Check your heels and four, six, lots of energy in the arms and eight and nine and 10 heels. Stand all the way up. Walk your toes in. Heels in toes, heels. Okay, so hamstring time down on the floor. Let's see. Let's start with heels on. Nope, I'm going to do solid feet.

Arms out to the sides. I'm going to take a breath. I'm going to slowly curl to pelvic curl. [inaudible] no, pull my hips up. I'm going to squeeze through the back of my thighs and roll it back down so I'm taking, wow. I'm really shaking your hand. I'm going to take two more with bent knees and then I'll try it from straight legs. Hamstring curls on the ball.

May Be one of the ball exercises I think, and a lot of people would agree, I hope. Anyway, it tells a lot for me. It's telling me if one legs working more than the other leg, I'm going to wake up my lazy leg my entire leg. Now here I am. Oh boy. I'm going to move a little out in, in, in, in 10. If I can. That was five [inaudible] four and five in and down.

I kept them small because I tend to go a little far and can hyper extend the knee. So you might want to shorten those as well. Let's try just one version from straight legs. Okay, so the same thing. Here I am, I'm on my heels, I'm right away. Gonna lift the back of my knees just a little bit for support and as I bridge my hips up, then pull, then extend and hips down. Just five of these hips, heels toward butt, heels out and hips down. Lift the pelvis.

So of course this does not just get our hamstrings starts to get up into those glutes and definitely back extensors. Last two up. Bridge. Reach down. Last one, and lift and bridge. Stretch and down. Okay, so I'm going to move into some abdominals now. A and lats. So here I am kneeling. Now if you're in a carpeted floor, you don't probably don't need any padding.

If you're on a hardwood or laminate floor, feel free to pad yourself with a mat or some knee pads. Hands on this front of the ball. Long arms from the reformer down stretch. I want to just lean forward and not too far. [inaudible] pull my core back in. So as I lean out, I'm trying to access now tricep lack connection as they pull the ball back. Strong Center [inaudible] energy through the top of my head.

May want to try to buy us your pelvis in a little posterior tilt this way rather than this cause it could stick out. So we want forward pull and stretch and pull and lean and in lean and last too, and in and last one and n. Okay. Plank on the ball. So I'm going to put my thighs near the front of my rollout. You could certainly come out to your thighs, your knees, your shins, your feet. I'm going to go about my knees, hold myself first in my plank, take a breath and as I exhale, I'm gonna pull my hips up, hips up nice and high, then sit down toward the ball. I'm gonna let my forehead come toward this ball, really curl myself, squeezing those abdominals, and then slowly unfold to a straight line. Five Times. Ah, shoulders remain above those risks, lot of strength in the legs staying held together, but some nice deep ab work.

One more is if we're pushing the floor away at all times, I'm going to come off my wrists. Let's walk back. Adding a little bleak to that. So same beginning coming across. Once again, I'm right above my wrists. Got a good Planck line. Now I'm going to bring my knees to my right elbow. This time, not curl over the ball so much, but more of a pike with my hips up. I am going to change my eyes and then look at the ball that deep squeezed the by left obliques and then returned.

Centering the ball and other side. So this one I'm not going into so much flection in my low back, but rather trying to kind of get some extension. Looking at the ball and back and again and back. Lot of work and scene went to keeps those deep stabilizers. Wake, woken up, can't take a break.

One more each side. Again, if you have a dominant side of your abdominal wall, you may really detect it on this exercise, so if you feel the unstable side, the less, less coordinated side, maybe whip out a few more reps on that side center. Roll on back. Let's come off the wrists. One more for back extension here and then a side stretch, so once thing and one more time and going over my plank possession. Now I'm going to add that down. Stretch with my arms, feeling the last, but now I'm going to work my back extensors on my hip extensors to try to come up into a a swan line when you use the next sale lead with the hamstrings. I'm going to move through this stretch two more and stretch and stretch and I'm coming back.

All right, last name and a face. You guys, a little side stretch and abduction, so ball right up against the thought. Lean out toward, it's slightly hand on the other side of the floor, hand behind the head. Now before we lift the leg, you could easily just stay here and stretch out. Feel the head reach back into the hand so you've got a very good sense of extension through the upper back and now we'll lift and lower five reps and up and [inaudible]. Last one with told, I'm going to do five little circles one way on, one going a little higher, 34 and five other direction. One, two, three, four and five up and all the way in the other side can move my pack. Layover hand on the floor again, get that head to come back into your hand a little bit so you feel that solid connection and awareness alignment in your upper back. We don't want that head hanging forward. All right, dominoes engage along thigh and we lift lower five times and I can get a lot done in 10 or 15 minutes and five and whole little circles for five and four three, four, five of reverse in one and two and three and four and five down and rest.

Lastly, easy shoulder stretch is let the chest reach between those arms. I notice my head is not below my arms while my chest to come down. You want to walk your fingertips further forward. You May, I want your head to stay between your arms so that you have an accurate shoulder placement of stretch your lats and do little one little thread. The needle reach under. Oh, trying to turn my shoulder toward the floor. Other side, turning that shoulder toward the floor, letting that shoulder here, hang a couple deep breaths and there we have it. Thank you.