RESISTA-BALL EXERCISES

WALL SITS-

Stand with legs slightly outside shoulder width and rotate hips and feet out about 20-30°.  Hips and knees are slightly bent with trunk slightly forward with weight over ankles.  Place Resista-Ball in the small of your back.  Slowly lower body to point where legs form about a 90° angle.  Hold with contraction in buttocks, quads, and hamstrings.  Slowly extend the legs keeping weight over ankles back to original position.

TARGET MUSCLES: GLUTEUS, HAMSTRINGS, QUADRICEPS

CHEST PRESS-

Plant feet on the floor with upper back and head firmly against Resista-Ball.  Bend the elbows to form a 90° bend in elbows, press arms straight up towards ceiling, keeping a slight bend on elbows.  Hold, then bring dumbbells back to starting position.

TARGET MUSCLES: TRICEPS, ANTERIOR DELTOID, PECTORALIS MAJOR

BENT OVER LATERAL RAISE-

Lie on your stomach on the Resista-Ball with feet about shoulder width apart.  Bend knees to a 90° angle and grasp dumbbells lightly in each hand.  Slowly raise the dumbbells out to the sides until your elbows are at shoulder level.  Squeeze shoulder blades together as you lift the dumbbells.  Hold, and then release back to starting position.

TARGET MUSCLES: POSTERIOR DELTIODS, RHOMBOIDS, UPPER TRAPEZIUS

BICEP CURL-

Sit on Resista-Ball with back straight and legs a few inches apart.  Keep feet flat on the floor and grasp dumbbells lightly at the side of your body.  With palms facing away from body, slowly raise both arms up towards shoulder.  Release slowly and repeat.

TARGET MUSCLES: BICEPS

ABDOMINAL CRUNCH-

Lean back on the Resista-Ball so your hip and back are resting on the ball.  Place hands behind your head without interlocking your fingers.  Keep elbows out to the side and slowly curl your head and shoulders up and forward so your upper back comes off the ball.  Hold and return to original position.

TARGET MUSCLES: RECTUS ABDOMINIS

PRAYING MANTIS-

Kneel on a mat and place your elbows on top of the Resista-Ball and clasp hands together as if you were praying.  Push the ball out with your elbows so you form a straight line from shoulders to hips to knees.  Keep abdominals tight to support your back.  Hold and return to starting position.  Repeat.

TARGET MUSCLES: RECTUS ABDOMINIS, LATISSIMUS DORSI, ERECTOR SPINAE

KILLER HAMS & GLUTES-

Lie on the floor and put soles of your feet on the very top of the Resista-Ball.  Squeeze the glutes to lift hips off the floor and keep arms on the floor for balance.  Press hips up toward ceiling and squeeze glutes.  Hold and lower.  Do not let hips touch the floor until you are finished.

TARGET MUSCLES: GLUTEUS MAXIMUS, GLUTEUS MINIMUS, HAMSTRINGS

PUSH-UPS-

Lie on your stomach with the Resista-Ball under your hips.  Place hands on the floor under shoulders, bend elbows and let body come down slowly.  Before reaching the floor, straighten elbows and return to original position.

TARGET MUSCLES: PECTORALIS MAJOR, PECTORALIS MINOR

SAFETY TIPS:

·         KEEP feet firmly planted on the floor.

·         DO NOT arch back.

·         DO NOT lock knees.

·         DO NOT lock elbows.

·         ALWAYS hold on to something for balance when first starting a Resista-Ball exercise.