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Exercise Name: Ball Wall Squat

Body Part(s) Worked: Glutes / Legs

Start: Begin with the ball resting between your low back and a wall. Walk your feet forward about 6 inches with your feet shoulder width apart. At this point you should be leaning against the ball.

Finish: Slowly bend your knees and push your bottom back such that your knees stay directly on top of your ankles. Keep your abdominals tight the entire duration of the exercise.

Note: If this exercise becomes easy, try it with one leg! (below)

Start: Begin with one foot in the air, balancing against the ball.


Finish: Keeping your abdominals drawn in, bend your supporting knee, allowing your bottom to lower. Be certain not to let your supporting knee go forward over your supporting foot.

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Exercise Name: Ball Hamstring Curl

Exercise Name: Ball Hamstring Curl

Body Part(s) Worked: Glutes / Hamstrings / Core

Start: Begin lying on your back with your ankles on the ball and your hands by your side.


Middle: Elevate your body to make your body totally flat, keeping your feet flexed and abdominals drawn in.


Finish: Curl your feet underneath your body, finishing with your heels on the ball, and feet still flexed.

Squeeze your hamstrings and slowly return to the middle position. Keep your knees close together and your

abdominals tightened the entire times.

 

Note: If this exercise becomes easy, try it with one leg! (below)

 

Start: Begin with one heel on the ball and one foot in the air.


Finish: Slowly pull your foot underneath your body, finishing with your heel on the ball. Use your arms to stabilize

your body, keeping your abdominals drawn in the entire duration of the exercise.


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Ball Bridge - on Ball

Exercise Name: Ball Bridge

Body Part(s) Worked: Glutes / Legs / Core

Start: Begin laying on the ball with your head resting on the ball and your hands on your waist. Squeeze your

glutes, pushing your hips directly toward the ceiling. Keep your knees over your feet at a 90 degree knee angle.

 

Finish: Relax your glutes and lower your hips, so your bottom comes within an inch or two from the ground. Push

your hips in the air and return to the starting position.

 

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Ball One Leg Lunge

Exercise Name: Ball One Leg Lunge

Body Part(s) Worked: Quads / Glutes

Start: Begin with your toe on the ball and your hands on your waist.

 


Finish: Bend your front knee, keeping your knee directly over your toe and not allowing your knee to move forward

over your front toe.

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Ball Bridge

 

Exercise Name: Ball Bridge

Body Part(s) Worked: Glutes / Core / Hamstrings / Quads

Start: Begin lying on your back with your feet flat against the ball and hands by your side.


Finish: Keeping your abs tight, push your hips in the air, keeping your arms by your side to stabilize your body.

The ball should not move during this exercise. If this is difficult, you can brace the ball against a wall.


Note: If this exercise is easy, try it with one leg! (below)

Start: Begin with one foot on the ball and one foot in the air, with your low back an inch or so off of the ground.



Finish: Pushing from the glutes, push your hips in the air, keeping a 90 degree angle in your knee. Use your

arms by your side to stabilize your body, and keep your abdominals drawn in the entire time.

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