PE 1

Core Exercise using Exercise Ball

Submitted by:
Alvarez, Trisha
Dakipao, Mae Belen
Izard, Miriam
Macarayo, Nicole
Roble, Julie Marie
Yee, Kim Jin

Submitted to:
Ms. Dorothy Baas-Manipon

Large Exercise Ball

Large Exercise Ball is the most familiar exercise ball. These are commonly seen in gyms, studios
and chiropractic offices where they go by a variety of names such as Stability ball, Pilates ball and Swiss
ball. This exercise is a good way to add balance and leverage challenges to a workout.
Routine:
1. V-sit with Ball

Lie face up on the ground with ankles resting on the top of the stability ball. With arms pointing
towards the feet, roll the torso up so the body forms a V with the hips on the ground. Hold for five
counts (long enough for a serious case of the ab-shakes) and slowly roll back down to the ground.
Repeat for 6-10 reps.
2. Back Extension

Position the ball under your hips and lower torso with the knees straight or bent. With hands
behind the head or back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders
up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders
and back are in a straight line), your abs are pulled in and that don't hyperextend the back. Repeat for
12-16 reps.

3. Ball Balance

Position the ball under your abs and hips, hands on the floor and legs straight and off the
floor. Hold that position, keeping your body in a straight line, abs pulled in. Working to stay balanced,
slowly raise your right arm out to the side, taking care not to roll or allow any part of your body to
collapse. Hold briefly, lower the arm and repeat on the other side. Repeat for 12-16 reps, alternating
arms.

4. Butt Lift

Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top
position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips
until body is in a straight line like a bridge. Hold weights on the hips for added intensity and make sure
you press through the heels and not the toes. Repeat for 12-16 reps

5. Hip Extension

Lie down with feet heels propped on ball. Keeping abs tight, lift your hips off the floor
(squeezing the glutes) until body is in a straight line. Hold for a few seconds and lower. For added
intensity, lift the hips and then take one leg off the ball, hold for a moment and lower. Repeat for 12-16
reps.
6. Ab Roll

Place your hands on the ball in front of you, arms parallel. Pulling your belly button towards
your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without
arching or straining the back. Push the elbows into the ball and squeeze the abs to pull the body back to
start. Avoid this move if you have back problems. Repeat for 12-16 reps.

7. Ball Rotation

Lie with ball under shoulders and lower back and hold a light-medium medicine ball over the
chest. Hold your body in a straight line from hips to knees. Tightening your glutes and abs, slowly twist
your body to the left, sweeping med ball parallel to the floor, then back up, repeating on the other
side. Watch your knees on this move and allow them to turn naturally with the body so you don't injure
them. Repeat for 12-16 reps, alternating sides.

8. Ball Twist

Get into a pushup position with the feet on either side of the ball (turning your ankles so that
you are hugging the ball). Hold body in a straight line with abs pulled in, hips straight and hands directly
under shoulders. Slowly rotate the ball to the right while trying to keep your shoulders level, then to the
left. Repeat for 12-16 reps, alternating sides.

Medicine Ball
Medicine balls are the smaller and heavy that aren't meant to roll. Typically 8 - 15 pounds,
medicine balls are used for throwing, catching, and other moves where the momentum of the heavy ball
adds to the challenge.
Routine:
1. Seated Medicine Ball Trunk Rotations

Sit on the floor with your knees bent, feet together, and heels on the floor while holding
a medicine ball close to your body. Keep your back straight and upright. Rotate your torso to
one side, keeping the ball close to you. Pause briefly and turn to the other side. Do 2 sets of 8 to
12 reps
.
2. Standing Lift

Stand up straight with feet apart, left foot forward. Hold a medicine ball with both
hands directly in front of you, close to your body. Without moving your core, slowly rotate your
arms to the right so the ball is low and to the side of your right hip. Then, slowly rotate your
arms up and across your body while keeping torso and hips still. Hold the ball above your left
shoulder for a moment before bringing the ball back down to the side of your right hip. Do 10 to
12 reps on that side, then repeat the move to the opposite direction with your right foot
forward. Complete two sets.

3. Lunge with Overhead Press

Stand up straight with feet together. Hold a medicine ball in front of your chest with
both hands. Keep your abs pulled in and take a big step forward with your right foot. Lower your
hips straight down so your torso is perpendicular to the floor and your weight is on the right
foot; simultaneously lift the medicine ball straight over your head. Pull the medicine ball back
toward your chest while stepping your left leg forward so you end in the starting position. Do
five to six reps then repeat stepping forward with your left foot. Complete two sets.

4. Overhead Medicine Ball Chops

Stand with feet hip-width apart. Hold a medicine ball directly in front of your chest with palms
facing each other and elbows pointing at the floor. Keeping your head facing forward, back straight
and abs engaged, hinge forward at your hips and reach the medicine ball back between your legs.
Do two sets of eight to 12 reps

Sources:

http://pilates.about.com/od/pilatesequipment/tp/Types-Of-Exercise-Balls-And-How-TheyAre-Used.htm
http://exercise.about.com/cs/abs/l/bl_core.htm
http://www.familycircle.com/health/fitness/workout-routines/medicine-ball/?page=4
Google Images

Additional info
An exercise ball is a ball constructed of soft elastic with a diameter of approximately 35 to 85
centimeters (14 to 34 inches) and filled with air. The air pressure is changed by removing a valve
stem and either filling with air or letting the ball deflate. It is most often used in physical therapy,
athletic training and exercise. It can also be used for weight training. The ball, while often referred
to as a Swiss ball, is also known by a number of different names, including balance ball, birth ball,
body ball, ball, fitness ball, gym ball, gymnastic ball, physioball, pilates ball, Pezzi ball, sports ball,
stability ball, Swedish ball, therapy ball, or yoga ball.

The physical object known as a "Swiss Ball" was developed in 1963 by Aquilino Cosani, an Italian
plastics manufacturer. He perfected a process for molding large puncture-resistant plastic balls.[1]
Those balls, then known as "Pezzi balls", were first used in treatment programs for newborns and
infants by Mary Quinton, a British physiotherapist working in Switzerland. Later, Dr. Susanne KleinVogelbach, the director at the Physical Therapy School in Basel, Switzerland, integrated the use of
ball exercise as physical therapy for neuro-developmental treatment. Based on the concept of
"functional kinetics",[2] Klein-Vogelbach advocated the use of ball techniques to treat adults with
orthopedic or medical problems. The term "Swiss Ball" was used when American physical therapists
began to use those techniques in North America after witnessing their benefits in Switzerland.[3]
From their development as physical therapy in a clinical setting, those exercises are now used in
athletic training,[4] as part of a general fitness routine [5] and incorporation in alternative exercises
such as yoga and Pilates.[6]

Benefits:

remain balanced, engaging many more muscles.

muscles become stronger over time to keep balance
greatest benefactor of moving an exercise onto an unstable surface is achieving a greater
activation of the core musculature, exercises such as curl-up or push-up performed on an
exercise ball.

Other uses:
-

Some people recommend sitting on an exercise ball instead of a chair (for example, an office
chair)\