Table of Contents:
BALANCE for BEGINNERS | 15 Minute Workout, Core Stabilization Exercises to Improve Your Balance
Video taken from the channel: Pahla B Fitness
BEGINNER STABILITY BALL WORKOUT OR WARM UP 8 MINUTES
Video taken from the channel: shortcircuits_fitness
Swiss Ball Exercises for Beginners Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Full Body STABILITY BALL Workout // Exercise Ball Routine
Video taken from the channel: Heather Robertson
Stability Ball Workout // Beginners Workout With Swiss Ball
Video taken from the channel: GymRa
STABILITY BALL WORKOUT FOR BEGINNERS! 25 Minutes
Video taken from the channel: Eye See Digital
Exercise Balls for Lower Back Pain Sydney Physios
Video taken from the channel: DJO ANZ
Sit on the ball with the spine straight and abs in. Place the hands on the ball, behind the head (harder), or hold onto a wall for balance. Lift the right foot off the floor and stretch it out straight, holding it in the air for 5 or more seconds. Lower and repeat on the other side.
Repeat for 5–10 reps.Ball marches are the best way to challenge your balance. This balance and stability workout involves taking one foot off the floor and forcing the standing foot to keep you stable. Hold onto a wall if required. Sit on the ball with the spine straight and the abs held in.
Lie on your back with your feet on top of a stability ball. Your arms should be straight out to your sides. Squeeze your glutes and raise your hips off of the ground. Bend your knees and bring the ball towards your glutes (butt).
Pause for 1-2 seconds and.Beginner Ball Workout for Balance, Stability, and Core Strength #exerciseball July 2020 Woman doing a squat with an exercise ball The exercise ball is an excellent tool to build strength, balance, and stability. Try this beginner ball workout to get started.Beginner Ball Workout for Balance, Stability, and Core Strength.
The exercise ball is an excellent tool to build strength, balance, and stability. Try this beginner ball workout to get started. Delaine R Health and fitness.
Stability Ball Exercises Golf Exercises Swiss Ball Exercises Balance Ball Exercises Workout Exercises Flexibility Exercises Core Stability Weight Exercises Training Exercises.Beginner Ball Workout for Balance, Stability, and Core Strength The exercise ball is an excellent tool to build strength, balance, and stability. Try this beginner ball workout to get started.Beginner Ball Workout for Balance, Stability, and Core Strength The exercise ball is an excellent tool to build strength, balance, and stability. Try this beginner ball workout to get started.
Fitness Workouts Yoga Fitness Fitness Tips Physical Fitness Fitness Style.Lie face up on a stability ball with your neck and shoulder blades resting on the ball’s center and your knees bent at a 90-degree angle. Extend your arms holding a medicine ball towards the ceiling. Shift the ball to your left hand and slowly lower the ball until the left arm is parallel with the floor.This intermediate exercise combines a plank with knee movements, so it’s an excellent move for balance and core strength.
Share on Pinterest Start in a.This beginner workout strengthens the very deep layers of your core in all 3 planes of motions. This program is great for everyone! But also athletes.Stability Ball Ab Rollout.
1) Begin in a high kneeling position with ball in front of you. 2) Clasp hands together and place on top of the ball. 3) Keeping back long and abdominals tight, press hands into the ball and roll it out in front of you until forearms are.One of the main benefits of doing stability ball workouts is achieving balance over time. The knees, hips, and other major joints in the body set off your body’s stability as well as mobility, which is the ability to move freely.
Equipment like the stability ball.Try this stability ball workout to tone your abs, arms, back, butt, core, Shop GymRa apparel: http://www.gymra.com/shop Join https://www.gymra.com/ for fr.Hold a medicine ball while standing on one or both legs on the platform of a Bosu Balance Trainer. Have your partner throw a stability ball toward you. Use your medicine ball to knock the stability.
You can do many core-strength exercises with a fitness ball. In general, use a fitness ball sized so that your knees are at a right angle when you sit on the ball with your feet flat on the floor. Do each core-strength exercise five times and maintain good form and technique.
As you get stronger, gradually increase to 12 to 15 repetitions.
List of related literature:
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from Small Changes, Big Results: A 12-Week Action Plan to a Better Life | |
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from Methods of Group Exercise Instruction | |
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from Eat and Run: My Unlikely Journey to Ultramarathon Greatness | |
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from Developing Endurance | |
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from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game | |
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from The Athlete’s Way: Training Your Mind and Body to Experience the Joy of Exercise | |
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from NSCA’s Essentials of Personal Training | |
| |
from Kettlebells For Dummies | |
| |
from Exercise for Special Populations | |
| |
from Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention |
88 comments
What exercise is good for coxis (tailbone) soreness I can’t sit for a long time.
YAY!!! Exactly what I asked for… or at least was thinking to ask for!! Wooho! Can’t wait to do this tomorrow!!!
How many Calories would you say is burned during this 25 min activity?
This is the best beginners stability ball workout I’ve ever done. Good instruction, nice challenge but not too much. Love it! Thanks Nicole
leider… sind die Übungen auf dem Ball nix für Menschen mit dickem Bauch…sehr schade….
When you get to circuit two it would be helpful to demonstrate the “making it more challenging” part. You could watch circuit one 2 and 3 and never know there was a difference.
I can’t do any of this I tried so hard I dont know if it’s just my oi (brittle bones) just I can’t do any of these
This was great I did one round today after a walk. Keeping this in my routine. I don’t think I could have done this a couple of months ago when I got started with your workouts, but I did almost all of them sort of OK! Hooray!
I have scoliosis and almost every move was great and didn’t hurt
Bravo Dr Jo! I followed along step by step here at home and was amazed at how challenging those very simple appearing moves were. Your instruction was right on target and very much appreciated.
Hi Pahla, I’m wondering how one works up to being able to do your last exercise in this core workout. I can’t stand on one foot for any length of time. I lose my balance immediately. I really like your style and encouragement. Thank you.
Hi Pahla…this looks great and I would love to do it but I find that kneeling and staying on a not so soft surface is painful for my knees. Is that just because I’m not used to it? What can I do to stop that from happening seeing as I don”t have knee pain at any other time? Thanks for your great workouts!
I love this workout with the detailed instructions, however the background music is too loud to hear it very well. Can the music volume be turned down when the instructions for performing the exercise correctly is being described?
Pls do a 15-20 mins no repeat arm workout soon. Thanks Heather ❤️
Holy shit. Logan! She has always been one of my favorite UFC ring girls.
Your workouts are amazing,it really works. I lost so much of thigh and belly fat,thank you for taking out your time and uploading these awesome workout videos ❤
I love that you put the countdown on these.. I look at them and think ‘only 10 more seconds’! Really awesome share, thank you! <3
Great workout while stuck in home without a gym. Makes having this ball so much better!!! Thanks for the full body workout and great music selection. Keep them coming.
Amazing workout. I liked the change up. An still sweaty. May calendar day done. ✅
Yessssss!! Had this ball forever and no motivation to use it! I was definitely a lot more wobbly than you were haaaa! Thanks soooo much for helping me get my wedding body! Love ya! Nikki from Calgary!
You’re so sweet! I’m only 16, but its still nice for a quick exercise to do when I’m bored. Trying to improve my skateboarding lol. Thank you!
This is awesome! I’ve had a ball for years and never use it until now! Great workout! Thanks Heather!
First work out with the stability ball and the video delivered. Great fun! Thanks a lot! <3
Wall squats
Hamstring curls
Glute bridges
Kick ups
Ball plank
Push up + tuck
Leg lifts
Prayer crunch
Ball pass
Great circuit I found a couple new ones! I would add pike. Or single leg knee tuck. Or toe taps (feet on the ball in push up position) alternate one leg tapping the floor… some things I add for more advanced clients.
Glad I had the chance to make this one before I came down with the flu. Been super sick all week but have been designing some other great workouts in my mind! Enjoy!
Thanks so much for this video! I have my first ever client on Monday and this will really help a lot with them. And you have just gained another subscriber!
Hi, great videos, your ones. Clear, short, rounded! thanks so much. How would you adapt your workouts for a man?
Thanks so much for sharing. It’s hard being inside these days, so this workout was just what I needed. New subscriber!!
Thank you so much Dr Jo for all your professional instruction videos on how to relieve joint and muscle pain. JP
It was my first time using a stability ball….loved it!!!! Challenging but really enojyable workout, thank you! <3
I love this workout! It’s very “zen”, like a core, balance meditation workout, and even helped me workout some risidual shoulder stuff drom yesterday’s kettlebell workout☺
I just recently started getting back into exercising. ( I would like to lose 10lbs). I had ankle surgery in August 2016 and I’m still feeling nervous and uneasy on what things that I can do. My knees are weak and I really need to focus on strengthening everything from my hips down but my core as well. My left knee going out was the cause of me breaking my tibia and fibula! Both of my knees going out has happened several times when I was younger. Is this workout plan the right one for me to buildup my strength and help me lose weight? Thanks Pahla!
OOh, yeah!! I have horrible balance! I always hear the imaginary trainers in my head saying, “stop holding onto the treadmill!” when I’m at the gym…but when I let go…I’m all over the place. I do have inner ear issues years and years of brutal ear infections. I don’t doubt that has something to do with my balance. But I’m going to try this anyways it can’t hurt:)
Hi Dr Jo. Just came across your video and love the info you gave on this video. Do have one question for you about using stability ball for rebounding exercises. Wanted to see your thoughts on this and any exercises you would recommend for the rebounding effect that are safe. I heard using the ball can be a great alternative to mini trampoline. Hope I make sense and love the fur babies ❤️. Have a great day/night to you.
Jessica
The link to your beginner, “Grab The Killer B Guide to Getting Started now!” isn’t working…..
It is a nice video, but the sound cuts out during some of the move modeling segments.
This felt good! It was a lot of balance but also my hip flexers got some attention and the shoulders and waist. Ill do this a second round again: #needbalance
Pahla u are the GOAT I’ve been going to physical therapy for the last 3 years on and off and this is better than everything I’ve learned from them.
Week 2 day 1 of the 14 week workout guide and I can definitely feel some improvement since last week!:)
Got my first round in for the very beginning of your beginners work out series! I have to admit after coming home from work, this was the last thing I wanted to do but I’m very glad I did. Definitely sweated! Will be back for day 2!
are there any exercises i can replace the pointer dogs and half kneeling twists with? even kneeling on 2 folded up yoga mats to do them hurts my knees.
OMG Pahla, I did this workout yesterday morning, along with your 10 minute low impact cardio weightloss workout without jumping and WOW I am feeling it today! A little discomfort but it FEELS SO GOOD thank you!!!
I need to buy a Stability Ball
We have a lot things to learn from you. Thank you.
This was a killer, quick question how big is the stability ball,??
My apologies if you have covered it before, but is there a buying /sizing guide for those balls? I have used them before at aerobics and we changed up the balls all the time-some were more bouncy, some were stiff. I want whats right for this level of exercise. Thanks. Bet your hounds have a blast with that ball!!
Love the fur babies!! Thanks for that great workout with the Swiss ball!!
My computer is in one room and the exercises are in another. Is there any way to get a DVD of this workout?
This was definitely easier today than a few months ago. Great exercises!
Maybe I’ve been watching too much Sunny in Philadelphia, but this girl is crack skinny. There’s no way that’s healthy…
Thanks for the video. I have a stability ball and had no idea what the heck to do while on it.
Loved these!! For the last exercise i decided to do 2 x 10 secs for I noticed the first time going for 20 I really could not go further then 13 secs on my strongest leg. For me the hardest were the first two. I actually had to make these a bit easier for myself.. Great Excersises!!
Love how light hearted you make this. The no pressure approach is huge in my opinion. Thank you!
I dont know how the heck you got yours to stay so still. mine is moving all over the place
After a long weekend away with family, on to week four. I just did one round, got a lot to do before work starts again tomorrow, but did it. Also, I made my brother and family do one of your low impact 30 minutes cardio ladders. My brother, an orthopedic surgeon, loved it and sweat like a dog! He told me he was referring people your way who tell them they have no $ to afford a gym or can’t afford to workout. As he said, “We can’t afford NOT to.” My hope is more come your way! Day 1 of week 4 of SERIOU SWEAT GUIDE. Happy New Year and FOEVER GRATEFUL!’
great balance/core workout. after a new back injury its just what I need to work on. back to the basics
Nice workout! Really enjoyed this had time for only 1 round,but still feel that I got it done today.Thank you Pahla
Love this excercise ball workout!! Please more of this, Heather!!
Hi there, may I use a short clip [8 seconds] from this video, in a video I making about Balance. You will be attributed. Best wishes, Andrew.
Dr Jo I’m 1,73 cm and have a 65 inches diameter balance ball,would you say that’s the right size for me,thanks
i love it!!!! i didn’t know all that stability ball workouts!!! thank you! you are the best!!!
Did this for the 5k week one, but moving on to 20 minute 3500 steps!
Thank you so much! As a,37 year old who’s suffered a brain injury as result of a coma 10 years ago and from Juvenile diabetes which caused me to be legally blind until I had a kidney/pancreas and bilateral corneal transplants I was so happy to find thus video and your channel!
Pahla, Thank you for including this in the mini-challenge!! As you know, I struggle with balance a lot!! Mostly because of being blind, but I found some real improvement in my balance doing this workout today! The drinky birds are the most difficult for me! Could only hold them a few seconds at a time, but my crane kicks have improved immensely since I started working out with you! Keep on giggling! You make me feel like I’m working out with a good friend and I am! I will be doing this one on a regular basis! Thank you!
I liked it! I am pleased to say that I’ve got pretty good balance! ☺️
Thank you for the instructions informative helpful motivating. Professional encouragement, form and coaching! I’m Learning to walk Thank You! Happy healthy new year.
wow…harder than it looked. I exercise with you every morning..not sure after all the chaos is over whether I will return to the gym… why do I need to when everything is here. Thanks
I have a stability ball sitting under my bed because I really don’t have many ideas to work out with it.
Thank you so much, Heather! ❤️
Loved this!!! First day following the Beginner’s Guide Level 1 with my four year old daughter today. She really liked exercising with me and the Bee logo:D
Buy a printable worksheet with these Swiss Ball Exercises at: https://www.askdoctorjo.com/basic-swiss-ball-worksheet
Buy a Swiss ball at: https://amzn.to/2J7DiBK (affiliate link)
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the SUBSCRIBE button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Love this workout! Balance is improving. Thanks for a great workout!!
Thank you I loved that one we get to have the time to feel how the muscles are working. ^_^
Hello thank you for sharing. How many centimeters is your ball?
You are great! I like your exercises as they are for real people with real problem, not for superfit ones only. But I am feel disappointed that you don’t have so much ‘ likes’. you deserve much more. I guess better presentation, look and not giggling so much will help. Please, please,please. I am the same like you and now I can see why some people don’t take me serious. It is only my opinion. Love you exercise.Good luck.
I started incorporating the exercise ball in my routine and it’s a nice little switch up. Thanks for the awesome workout.
Great workout. I am a beginner and really appreciated the detailed descriptions on body posture for each move.
First time ever that I did more than on circuit when given a choice. Two for me. Yay! No finisher?
Week 5 Day 1 done.Thought about Star Balance: I find them easier if I leave the top arm next to my ear and lower the bottom arm to balance out the leg that is lifting. Is this cheating?:-)
Great workout! I did only one round because I had a set schedule, and this was my #2 out of four planned fitness routines of the day. I liked the Half-Kneeling Warrior Twists in particular I’ve never done them before (and needless to say, mine need practice).
Absolutely perfect for my day…weirdly relaxing. You got me on the drinkie birds…the holding part. I was ready to bust them out and you said HOLD! Still loved it….I feel so much progress in my balance! Day 3 of week 2 of Serious Sweat Guide! FOREVER GRATEFUL! PS: and hubs actually said he “liked” the workout I assigned to him today….Me, “did you like it?” Hubs, “Yea.” That’s a like! 😉 Me, “Did you DO the punisher.” Hubs…”OF COURSE!” LOL.
Hello heather. Please could you do another one of these videos please. I am unable to do any hiit right now but finding my body can cope with this workout right now. Thanks ☺️
As a retired ballerina, I never really considered myself as someone who struggled with balance. The progression in this workout is just perfect for getting started with balance or improving already pretty good balance. Thank you!
I fell like three or four times…in a row XDD. I should keep practicing so I’ll come back for more. Nice workout Pahla!!
You really need to get your audio music fixed-these videos are terrible!!
AWESOME! Just what I needed today quick, challenging, no-sweat workout! Legs, shoulders, and core are feeling the burn, heart rate is elevated but not pumping hard, body feels awesome! Thank you Pahla Cragg Bowers. You ROCK!
Hey Pahla, believe it or not I found this one relaxing and just kinda flowed through it! Oh Pahla, I cannot believe how much better my balance is getting. I held my drinky bird and my dismount was more graceful, not like a horse stomp lol. One of my favorites that I will keep coming back to just for the challenge!!!
I’d definitely hit that. And, she had moves I never seen before.
I notice that im better in certain moves since i been doing your workouts. U always put balance moves in it and i starts to pay off.Last friday i was at my friends class and she did cursty lunge squat cursty lunge with a bar and i was doing it a lot better than a few weeks.
Proper form is essential to maximize the benefits of a workout on the ball. I saw none in this vid. A pretty face and a great body does NOT make for a great workout vid.
Do you struggle with your balance and wonder how to get better at it? Then this workout video is perfect for you! Starting with very basic stability moves and working up to more challenging exercises, this circuit workout will help you focus on using your core muscles for strength and balance.
This is a “Build Your Own” workout, meaning that you can repeat the circuit or not, depending on your specific needs. No equipment is needed, and these exercises should be safe for everybody.
Visit the Pahla B Fitness website for the take-it-with-you breakdown: http://goo.gl/LHEtV2
Tell me what you think about the workout, I love to hear from you! Use hashtags #killerb or #pahlab to join the conversation!