3 Strength Ball Moves For Better Posture

Ready to have a BALL getting stronger?
 
Let’s challenge your Stabilizer Muscles with these 3 BALL STRENGTH MOVES.
 
They’ll not only help you have stronger legs and core muscles but lead to better Posture.

Bridge Legs on Ball: 
 
Basic Move- Lie on your back (on the floor). Arms at your side. Legs in Level 1 or 2 position. Lift hips to ceiling. Hold 5-10 seconds.  Lower hips. Repeat 5-10 reps for 1-3 sets.
 
Level 1- Legs straight and together with lower legs and heels on the ball. The less of your lower legs are on the ball, the harder it is to stabilize. Keep the ball as steady as you can while you move. Engage your core muscles. Don’t forget to breathe!
 
Level 2- Bend your knees and place the bottom of your feet on ball as you lift and lower your hips. Start with feet shoulder width apart. Progress to slightly wider than hips and turned out (like a squat position) as you lift and lower your hips. These positions challenge your hamstrings and gluts more intensely. One of my favs for knee rehab.
 
 
Plank on Ball:
 
Basic Move- Get in a push up position with elbows bent and under your shoulders. Legs in line or slightly wider than hips. Engage your core muscles. Hold the position for 30-90 seconds. Rest 1-2 minutes. Repeat 3-5 times.
 
Level 1- Elbows on ball and body in the plank position. Legs slightly wider than hips if needed. Keep the ball as steady as you can while maintaining good form. 

Level 2- Hands on ball and body in the plank position. You might need to start with your feet against the wall until you know you can keep the ball steady.
 
 
Squat on Ball:
 
Basic Move- Sit on ball with your feet on floor. Move from sit on ball to squat position and then back to sit on ball x 20-30 seconds. Goal is to make your legs burn. Rest 1-2 minutes. Repeat 3-5 times.
 
Level 1- Position feet in line with hips and feet in parallel. Progress to feet wider than hips and turned out slightly. Go slow and keep your form while you do this exercise. Have your ball on a surface so that it won’t slide away from you. Please be careful.  I don’t want you falling off of it or landing on the floor. 
 
Level 2- Hold 5-12 pound free weights while you do the sit to squats. Keep the weights close to your core/hips. You can either hold them with elbows bent (gets your biceps) or on top of your thighs.
 
Note- you should not have any knee discomfort during these moves. Make sure your knees are going over your second toes, so you keep good form. You also need to have a ball that is large enough and has enough air so that when you sit on it your hips are slightly higher than your knees.
 
 
Prep Moves: If you aren’t used to the Bridge, Plank, or Squat, here are some FIT Blogs that go over how to do them (with good form) in more detail.
 
CORE MOVES (Bridge and Plank Tips)
 
POWER MOVES (Squat Tips)
 

Stretch Moves: After you do these Ball Strength Moves you may want to do these 2 STRETCH MOVES for your low back and gluts or these 3 Ball Stretch Moves.
 

OVER TO YOU:
 
Keep the sequence the same (bridges to planks to squats) when you do them.
 
You can also use them as a warmup or post cardio workout routine. 
 
Good form and ball control is very important to focus on during these BALL MOVES.
 
Challenge your balance but listen to your body.
 
If you can’t keep good form, it might be too advanced.

Stop when you lose control of the ball or your form.
 
If you don’t have an exercise ball, you can get a good one that will last for years online for $10.

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P.S.  Ready to Boost your ENERGY, Strengthen your JOY Muscles, & Bring out the BLISS?

Use the 12 Days of Bliss Challenge- ONE simple REST Move in just 5-10 minutes a day to help you Recharge & anytime you need a Reset. Download the FREE Challenge here.