I love the small ball as a tool for challenging the body. You can squeeze it between your knees for a crazy inner thigh workout. You can put it under your hips for lower abdominals that would make an Victoria Secret model jealous (Ok, maybe not, but a woman who has pushed out 3 kids can dream, right?) Or you can place it under you feet for killer hamstrings while bridging. It's amazing how hard a little 9 inch squishy ball can kick your a@#.
I love sharing my knowledge with my friends, and I have to admit I get a kick out of watching them first- look at me like I'm crazy when I bust out my Target pink and white kiddie play ball, and second- hear them puffing and huffing while cursing me under their breath when I make them finish a session.
So maybe they don't curse out loud, but I'm a mom- I can read minds.
I thought I would share 1 of my favorite small ball exercises. Now, there are a TON of variations that you an do; I'm only showing you 3 of them. These are just the basic format. So feel free to have fun and play around with the movements. Just remember to keep proper form at all times.
This is what you need.
Or this version works just as well.
Buns of Steel.
Lay flat on the floor with your knees bent and feet- hip distance apart. Place the ball between your knees. Apply pressure on the ball. Not enough to pop it, but to activley hold it.
ABDOMINALS ARE TIGHT AT ALL TIMES!
#1
INHALE- prepare by activating your abdominal muscles.
EXHALE- slowly roll your hips up to the ceiling.
Sound easy? Now put the weight on the inside of the feet and squeeze your glutes as hard as possible and push your hips higher. Add 10 long deep breathes while you hold this position.
#2
Slowly start lowering your hips to the floor, but stop 2 inches off of the ground. You should have a crease on the front of your hips.
INHALE- hold
EXHALE_ using your gluts push your hips up to the ceiling. (remember- keep the weight on the inside of the feet.)
INHALE- return to starting position just off of the floor.
3 sets of 15.
#3
Lift hips up into bridge position.
EXHALE- lift right foot off of the floor; extending the leg away from you. Knees stay level holding the ball.
INHALE- place foot back on floor close to butt.
EXHALE- lift left foot off of the floor; extending the leg away from you. Knees stay level holding the ball.
INHALE-place foot back on floor close to butt.
2 sets 10 each leg.
As you do the single leg work it's very important that your thighs and knees line up or match at all times. You are only extending the leg from the knee. The extra challenge is to keep the hips level while you move. Usually which ever leg is lifted; that hip likes to drop towards the floor. Don't let it.