Be Well Workout of the Week: Get Ripped With a Physioball
We’re going to have a ball this week, people. A physioball (a.k.a. stability ball), that is. See what I did there? For this workout, you’re going to use a physioball for each exercise, so get ready to engage your core and challenge your balance while you attempt to make it through the entire circuit four times. Good luck!
Be Well Workout of the Week: Get Ripped With a Physioball
Go through circuit 4 times.
30 physioball crunches
25 chest fly on physioball
25 mountain climbers on physioball
20 pullovers on physioball
20 reverse fly on physioball
15 hamstring curls on physioball
15 knee drives on physioball
10 alternating arm/leg lifts on physioball
» Wondering how hard this workout is going to be? Check out this review of the physioball workout.
Explanation of exercises
Click the links for how-to videos.
Physioball crunches: Lie on your back on a physioball with feet on the floor, knees bent at 90 degrees. Put your hands behind your head and tighten your abs as you perform a crunch, lifting your shoulders off the ball.
Chest fly on physioball: Lie on your back on the physioball with your head and neck on the ball. Keep your hips up and squeeze your glutes. Holding free weights, extend the arms up. Keeping elbows loosely locked, drop the arms out to the sides until the hand is in line with the shoulder, then raise them back up.
Mountain climbers on physioball: With your hands on the physioball, get in plank position. Alternating legs, bring your knee into the chest, keeping your upper body strong. Extend leg and switch.
Pullovers: Lie on the physioball on your back so your head and neck are supported. Holding a weight in both hands, reach the weight over your head toward the wall behind you, keeping your arms slightly bent. Drive the weight back up towards the ceiling. Be sure to keep your hips up and squeeze your glutes the entire time. Repeat.
Reverse fly on physioball: With your feet against the wall and your stomach and hips on the ball, hold your chest up and raise the weights up and out to the side, squeezing your shoulder blades together.
Hamstring curls on the physioball: Lying on your back, place heels onto top of the ball so your legs are straight and lift your hips toward ceiling; your hips should be in line with shoulders. Keeping your hips up, bend your knees and pull the ball in toward your butt, squeezing your hamstrings. Hold for a beat, then return to the starting position.
Knee drives on the physioball: Place your left toe on the ball behind you, standing on your right foot. Bend your right knee as if doing a lunge, sending your left leg back, rolling the ball away. Roll the ball back in, straightening the right leg as if standing up from a lunge. Try holding on to something, like the back of a chair, until you get more comfortable with your balance.
Alternating arm/leg lifts on physioball: Lying with your stomach on the physioball, hands and feet on the ground, reach your raise your right arm and left leg off the ground, then do left arm and right leg.
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