What is great about this workout is that anyone is able to do the majority of these exercises.  It is designed for people with a spinal cord injury (SCI) wanting to improve their core stability. If you have a higher-level SCI, you might need some assistance getting on and off the ball. Have someone near to spot you at the hips. The second part of the workout is designed for exercisers who have movement in their legs.

Prone Rollout — Start in a tall kneeling position with your hands on the ball. Simultaneously roll the ball away from your body while pushing your hips backwards. *If you need assistance with this part, have someone stand behind you to keep your hips straight. Your goal is to end in a plank position (arms by your ears facing the floor with your back straight). Return to the starting position by simultaneously moving the ball backwards towards you and pushing your hips forward.

Oblique Rollout — Start in a tall kneeling position with your hands on the ball. The movement is very similar to the Prone Rollout except you will roll the ball away from you in a right diagonal direction while simultaneously pushing your hips backwards, keeping your hips in a neutral alignment. Return to the starting position by moving the ball backwards towards you and pushing your hips forward. Repeat to the left side.

 

Plank on the Ball — There are many variations of the plank depending on your fitness level. The one that we will start with is a Kneeling Arm and Leg Raise. Start with your abdomen resting on the ball and your feet and hands on the floor. Slowly lift one hand off the floor and the opposite leg until they are parallel to the floor. Hold for 10-20 seconds and return to the starting position. Repeat on both sides.

 

For more adventurous fitness gurus, try this Plank: start with your abdomen resting on the ball and your hands and feet on the floor. Next, continue to walk your hands forward until your chest is parallel to the floor and your feet are now on the ball. Hold for 10-20 seconds and return to the start position.

 

Supine Hip Extension — Lie on your back placing calves on ball and hands on the floor at sides. Press arms into floor and lift buttocks up until body is in a straight line. Pause at the top of the movement, then return to the start position.

 

Basic Ball Crunch — Assume supine position with the ball on the middle part of your back. Place your hands behind your head. Engage your abdominals and curl your trunk, letting your shoulders and upper back lift off the ball. Do not pull your neck. Hold. Return to starting position.  Repeat. To make this more challenging, try keeping your feet and knees together while performing this exercise.

For more exercises on basic ball skills and balance, go to “Have a Ball! Part One.”

For a total body workout on the ball, go to “Have a Ball! Part Three.”