DEPARTMENT OF KINESIOLOGY



At-Home Weight Training Exercises: Developed By Michelle Boire, MA, CSCS, NSCA-CPT

Below is a list of exercises using your bodyweight and a stability ball along with a resistance band. A stability ball can be very useful for adding a core component to your workout, as well as extra resistance and/or assistance using your own body weight. Cost of a stability ball is approximately $20 and a resistance band is around $10. For the cost of a one-month gym membership and the knowledge to work your whole body, you could have fitness for a lifetime!

Why Use The Ball?

- Develops force from the inside out (how: stable joints can transmit power) – the core is the genesis of force production (transversus abdominus fires first – force comes from within).

- Increases joint stabilization, coordination, and balance.

- Simple, Safe and FUN.

- Cost effective – dollar per benefit and versatility (value for your $!)

- Efficiency – not much time and space needed.

- Core and joints remain areas where force can “leak out” due to instability and lack of coordinated movements.

- Possible to do tri-plane movements (transverse, sagittal, and frontal).

|Muscle |Exercise |Picture |Picture |

|Rhomboids |Resistance Band |[pic] |[pic] |

|Latissimus Dorsi |Rows | | |

|Description (Rows): Sit upright on the ball with feet flat on the ground and upright posture. Pull the band handles towards your chest by initiating |

|movement from squeezing your rhomboids (between your shoulder blades) without shrugging. Return to starting position slowly and repeat. Progression: |

|lift one leg off the floor. |

|Hamstrings |Prone Hip Extension|[pic] |[pic] |

|Gluteals | | | |

|Description (Prone Hip Extension): Lie on the ball face down with hand on the ground and feet slightly off the floor. Using your glutes and hamstrings, |

|lift your legs as one unit without arching your back. Keep your abdominals tight by “drawing in” the belly button towards the spine as you lift. |

|Progression: drop support down to elbows instead of hands. |

|Hamstrings Gluteals |Stability Ball |[pic] |[pic] |

| |Bridges (can be | | |

| |done double or | | |

| |single leg) | | |

|Description (Bridges): Lie on your back with your heels on the ball, hip-width apart and arms down by your sides. Using your glutes and hamstrings only|

|(do NOT arch or lift with your back), lift your hips off the ground towards the ceiling and return to starting position (hips are about 1 inch off |

|ground). Progression: use 1 leg as shown below: |

| |Single Leg |[pic] |[pic] |

|Hamstrings |Stability Ball |1. Heels Bridging | |

|Gluteals |Triple Threat (can |[pic] |[pic] |

|Gastroc-nemius |be done double or | | |

| |single leg) | | |

|Description (heels bridge): Same as bridges above. When finished reps, proceed immediately into heels curling shown below: |

| | |2. Heels Curling | |

| | |[pic] |[pic] |

|Description (heels curling): With hips lifted about 1-2 inches off the ground and abdominals engaged, bring the ball in towards your body by bending the |

|knees and “curling” it in. When finished with these reps, adjust your foot position and complete the toes bridging below: |

| | |3. Toes Bridging | |

| | |[pic] |[pic] |

|Description (Toes Bridging): Lie on your back with your toes ONLY on the ball (point toes and lift heels), hip-width apart and arms down by your sides. |

|Using your glutes and hamstrings only (do NOT arch or lift with your back), lift your hips off the ground towards the ceiling and return to starting |

|position (hips are about 1 inch off ground). |

|Progression for Triple Threat: Use 1 leg. |

|Quadriceps |Stability Ball |[pic] |[pic] |

|Hamstrings |Split Squat | | |

|Gluteals | | | |

|Description (Split Squat): Stand with 1 leg on the ground and the other shin on the ball. As you bend your front leg into a squat, push the ball back |

|behind you as you straighten out your back leg. Keep weight of body in the heel of the front foot and knee aligned over your heel. |

|Quadriceps |Overhead Stability |[pic] |[pic] |

| |Ball Lunge (can be | | |

| |done without ball | | |

| |also) | | |

|Description (OH Lunge): Stand with feet together holding the stability ball over your head (avoid shrugging the shoulders). Step forward with a heel-toe|

|landing, bending both knees to 90 degrees. Push back up to starting position using the front leg to drive the force back so the feet are back together. |

|Quadriceps |Stability Ball Wall|[pic] |[pic] |

| |Squats | | |

|Description (Wall Squats): Stand with feet shoulder width apart, weight of body in heels. Drive your butt back underneath the ball keeping the body |

|upright and the natural curve in your spine. As you stand, drive your weight through the heel of foot (notice: alignment of knees over heels and upright |

|posture). Progression: use 1 leg as shown below keeping all the same cues: |

|Quadriceps, Gluteals |Stability Ball |[pic] |[pic] |

| |Single Leg Wall | | |

| |Squats | | |

|Quadriceps |Stability Ball Wall|[pic] | |

| |Sits | | |

|Deltoids |Prone Knee Tucks |[pic] |[pic] |

|Abdominals | | | |

|Description: From push-up position, pull knees into chest as you lift your hips and draw abdominals in. |

|Deltoids |Stability Ball |[pic] |Description: Keep shoulders over your elbows, hips |

|Abdominals |Plank | |level with shoulders, and head in line with spine as |

|Spinal Erectors | | |you hold your plank. |

| | | | |

| | | | |

| | | | |

| | | |Progression: Lift 1 leg as shown below: |

|Deltoids |3-point Stability |[pic] |

|Abdominals |Ball Plank | |

|Spinal Erectors | | |

|Abdominals |Stability Ball |[pic] |[pic] |

| |Crunch | | |

|Description (Crunches): With low back supported on ball, hands behind head, and feet flat on ground, lift upper body by “curling” (flexing) the spine and|

|letting your neck come up with you. Avoid pulling on the head – let entire spine curl as you come up. Progression: lengthen lever arm by performing |

|with straight arms as shown below: |

|Abdominals |Long-arm Stability |[pic] |[pic] |

| |Ball Crunch | | |

|Spinal Erectors |Stability Ball |[pic] |[pic] |

| |Superman Raises | | |

|Description (Supermans): Stabilize with one arm and the opposite leg on the ground with the others slightly off the ground and thumbs up towards ceiling.|

|Simultaneously lift the opposite arm/leg until maximum glute contraction is attained. Avoid arching the back and be sure to keep abdominals tight by |

|drawing in the belly button towards the spine. Progression: perform full back extension as shown below: |

|Spinal Erectors |Stability Ball Back|[pic] |[pic] |

| |Extension | | |

|Description (Back Extension): Keeping toes on the ground and arms down by sides, lift and lower your upper body by squeezing the glutes and upper back as|

|you lift. Avoid shrugging shoulders and arching the back. |

|Chest |Stability Ball |[pic] |[pic] |

|(Pectorals) |Push-ups | | |

|Description (Push-ups): Keep shoulders slightly in front of wrists as you lower your body in plank position. Progression: walk farther out so only your|

|feet or toes are on the ball or use 1 leg on the ball. |

|Deltoids and Pectorals|Inverted Shoulder |[pic] |[pic] |

| |Press (Advanced) | | |

|Description (Push-ups): “Dive” forward into an upside down shoulder press and let the ball come with you keeping knees bent (lead with forehead). |

|Progression – perform in pike position (legs straight, hips inverted over shoulders). |

|Rhomboids and Rear |T’s, W’s, L’s, and |[pic] |[pic] |

|Deltoids |I’s | | |

| | | | |

| | | | |

| | | | |

| | | | |

| |T’s: | | |

|Keep shoulders held | |[pic] |[pic] |

|down and back and | | | |

|perform 10 repetitions| | | |

|of each letter as | | | |

|shown in the pictures.|W’s: | | |

| | |[pic] |[pic] |

| | | | |

| | | | |

| | | | |

| |L’s: | | |

| | |[pic] |[pic] |

| | | | |

| | | | |

| | | | |

| |I’s: | | |

|Latissimus Dorsi |Resistance Band |[pic] |[pic] |

| |Pulldown | | |

|Description (Pulldown): Keeping upright posture and shoulders down and back, pull resistance band down until hands are level with your shoulders and |

|squeeze your shoulder blades at the same time. Progression: lift 1 leg off the floor. |

|Pectorals |Resistance Band |[pic] |[pic] |

|Latissimus Dorsi |Pullover on | | |

|(Abdominals |Stability Ball | | |

|Gluteals – supporting)| | | |

|Description (Pullover): Keeping a strong “bridge” position (feet flat, hips up, abs tight and head/shoulders supported on the ball), pull the handles of |

|the resistance band until hands are over your shoulders keeping arms straight. Slowly lower to starting position and repeat. |

|Latissimus |Stability Ball Roll|[pic] |[pic] |

|Dorsi, Abdominals |Out | | |

|Description (Roll Outs): Start on your knees with your elbows and forearms on the ball as shown. Keeping your body completely straight (hips forward), |

|roll the ball out as you straighten your elbows. Keeping the body “planked” pull the ball back in using your lats and abdominals to initiate the pull. |

|Progression: perform on your feet instead of knees. |

|Deltoids, Abdominals |Stability Ball |[pic] |[pic] |

| |Plank Walk-Outs | | |

|Description (Plank Walks): From push-up position with hands close to the |[pic] |

|ball and feet lifted off the floor held together, walk hands out to full | |

|plank position with feet or toes (advanced) on the ball. Slowly walk back | |

|to starting position without losing balance and keeping feet off floor. | |

|Progression: Perform push-up at the end of the walk in full plank position.| |

|Deltoids (front and |Resistance Band |[pic] |[pic] |

|middle) |Overhead Press on | | |

| |Stability Ball | | |

|Description (Shoulder Press): Sitting on the ball with toes off the ground (heels stay down), loop the band under your feet. Starting with your hands at|

|your shoulders, straighten your arms and press the band handles up over your head. Remain upright and avoid leaning back (keep torso tight and |

|supportive). Head should remain neutral at all times. |

Resources: ; Juan Carlos Santana – Advanced Concepts in Ball Training Part 1 (Learn By Doing Functional Training Seminar Series).

Below are a few examples of how to put together a total body workout using the exercises above - Complete 2-3 sets of 15-20 repetitions for each exercise.

|Workout A |Workout B |Workout C |

|Wall Squats |Split Squat |Single Leg Wall Squat |

|Stability Ball Bridges |Triple Threat |Single Leg Bridges |

|Push-ups |Overhead Resistance Band Press |Inverted Shoulder Press |

|Rows |Walk-Outs |Walk-outs with push-ups |

|Prone Jack Knife |Roll Outs - knees |Roll Outs - feet |

|Resistance Band Pullover |Rows |Rows |

|Prone Hip Extension |Plank |3-point plank |

|Supermans |Back Extension |Straight Arm Crunches |

|Crunches |Straight Arm Crunches |Prone Jack Knife |

|T’s, W’s, L’s, I’s |T’s, W’s, L’s, I’s |T’s, W’s, L’s, I’s |

................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download