A series of body ball exercises to work the whole body.
How to pick the correct size ball and properly inflate it.
Sample routine for a ball workout.
Body ball safety.
General exercise guidelines for a safe and effective workout.
Stretching routine.
Aerobic training.
Muscle anatomy diagrams.

Contents

Introduction
General guidelines
Body diagams
Ball size & inflation
Ball safety
Aerobic training
Sample routine
Stretching
1 Balance
Knee lifts
Basic rollout
Balance on ball
2 Stretch
Hip flexor stretch
Kneeling shoulder twist
Side lying stretch
Quad/hip stretch
Hamstring stretch
Calf stretch
Back roll
Threading the needle
Hip stretch
3 Upper body
External shoulder rotations
Bear hugs
Erector spinae
Push-up (legs on ball)
Push-up (hands on ball)
Bench press
Standing tricep extension
Body ball flye
Neck crunch
Reverse flye
4 Lower body
Wall ball squats
Reverse leg curl
Hamstring squeeze
Inner thigh ball squeeze
Kneeling ball squeeze
Standing side leg push
Standing calf raise
Toe pulls
5 Core
Lateral pelvic tilts
Pelvic tilts
Side ball rollout
Jacknife
Bridge with buttocks drop
Alternationg arm/leg extensions
Reverse bridge
The ramp
Crunch
Ab rollout
Table top
Side leg ift
Isometric seated ab hold
Isometric supine hold
Crunch (legs on ball)
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