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Rest for 30 sec to 1 minute between sets. If more or less rest is needed do what is most comfortable for yourself.
Remember to breathe comfortably while performing this warm-up exercise.
Do: 5 reps for 30 seconds
Lie face down on the ball centered at your waist. Relax your body around the ball with your legs straight, toes on the floor, head down.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie on your back, arms at your side, palms down. Grasp the sides of the ball with your feet. Raise the ball keeping your legs straight.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie face down with the ball supporting your lower torso and your toes on the floor. Bring your hands together at your forehead. Slowly roll down and then roll up, raising your chest off the ball. Do not hyperextend.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie on your back on the ball with your knees bent, feet flat and legs apart. Put your hands behind your head and bring your chin toward your chest. Slowly raise your upper back, squeezing your abs and pulling your chest forward. Pause at the top of the movement, then slowly lower.
Remember to do each set of reps on both sides of your body!
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie with your back on the ball, feet flat on the floor, legs apart. Put your hands behind your head, elbows out. Straighten your right arm out behind you. Raise your upper body and reach for your left knee with your right hand. Lower your body and reach your arm back. Straighten your left arm behind you, your right hand behind your head. Reach for your right knee with your left hand.
Do: 10 reps
Do: 10 reps
Do: 10 reps
Lie face down on the ball and walk your hands forward until the ball supports your feet and lower shins. Perform a standard push up keeping your body in a straight line. | |
