12 Minute Workout #4 - Get On the Ball

I'm not sure why but I was drawn to my exercise ball this morning. I haven't used it for a while and I guess I was feeling a little guilty. It is a great tool and kind of fun...

I set my timer app for 12 rounds of 50 seconds of work followed by 10 seconds of rest. I use the 10 second rest to get into position for the next exercise. This workout really works your back and abs. Though challenging, it didn't really get my heart rate up or break a sweat, so I kept my shoes on and pounded the pavement for a couple miles afterwards.

1. Crunches: sitting on the ball with feet flat on the floor and knees bent, lean back on the ball so it is supporting your lower back, finger tips behind the head in a light touch. Crunch up into a full sit up. Repeat.

2. Wall sit: place ball behind low back against a wall and roll down into a wall sit with knees over ankles. Feet can be narrow or wide. Leaning against the ball, pull abs in as you hang arms at side and hold for full time.

3. Push ups: in full push up position with ball under lower shins, long straight body, bend elbows to lower down with neutral neck, continue push ups until times is up.

4. Hip lifts: lie on back with heels and ankles on the ball, feet close, and toes pointed straight up, arms at sides on floor. Lift hips until body makes a straight line, then lower. Contracting abs, lift and lower until time is up.

5. Low back extensions: kneel on the floor with feet against a wall and adjust the ball so it is under your hips and between your belly button and your thighs. You may want to anchor your feet under a chair for leverage.   With arms folded over chest or finger tips lightly touching behind ears (advanced), squeeze glutes and lift upper body just until back is long and flat being careful not to hyper-extend, then roll body back down over ball. Straighten and round slowly until time is up.

6. Oblique crunches right: lie on left side with hips on ball and legs wide with feet against a wall (resting on the edges of your shoes with straight legs) and finger tips lightly touching behind ears. Contract obliques and lift left rib cage off ball in a sideways crunch, then roll back down. Repeat with control until time is up.

7. Oblique crunches left:  lie on right side with hips on ball and legs wide with feet against a wall (resting on the edges of your shoes with straight legs) and finger tips lightly touching behind ears. Contract obliques and lift right rib cage off ball in a sideways crunch, then roll back down. Repeat with control until time is up.

8. Pike rolls: in full push up position with hands under shoulders and shins on the ball, contract the abs and roll the ball closer to hands while piking hips up toward the ceiling, pause and then slowly roll back to start position - be careful not to let back sag but to keep a long straight line with the body. Repeat.

9. Lifted hip heel rolls: lie on back with calves on ball, feet together with toes pointed straight up. Lift hips off the floor and hold lifted position. Dig heels, bend the knees, and pull ball toward glutes then extend legs again, continuing to keep hips off the floor. Repeat.

10. Diagonal chops right: stand with wide feet and a wall to your right about an arm's length away, holding ball in both hands, squat down and tap ball to floor near your left foot, then lift ball up and diagonally overhead and tap it high on the wall above your head and right shoulder. Repeat.

11. Diagonal chops left: stand with wide feet and a wall to your left about an arm's length away, holding ball in both hands, squat down and tap ball to floor near your right foot, then lift ball up and diagonally overhead and tap it high on the wall above your head and left shoulder. Repeat.

12. Crunches: repeat exercise #1