Stability Ball Help

Pollytc

Cathlete
I have a stability ball, and alot of the newer workouts by Cathe uses the ball. However, I was just "practicing" on the ball a few times and I feel so awkward and clumbsy, then get frustrated. Is there anyway to tweak these workouts by using something other than a stability ball?!?!

Kim
 
The stability ball does take some getting used to. Some of the stability ball exercises Cathe does call for a lot of core strength, and if your core is your weak area you may want to work on it by practicing planks and pikes on a mat first. I just finished PUB and I noticed Brenda in the background doing the stability ball work on the floor. I don't remember if she has a modifier for the ball work in the new series. Don't give up though! You'll get better with practice!
 
Some of the moves Cathe does with the ball are definitely advanced, and unfortunately, she doesn't show a less advanced ball option. It's easier to figure out alternatives if you have some stability ball experience. There are some other stability ball workouts on the market that could show you some alternate moves, or you might be able to find some info on the Internet about the moves. Or just ask here about specific moves and we can help!

One quick way to tweak the moves is to deflate your ball a bit. The firmer the ball is, the harder the workout is. By taking out a bit of air, you create a more stable base. Then you can add air bit-by-bit as you improve.

For some moves where you are face down and in a plank position, you can create a more stable base by having the ball farther up your leg, starting with being positioned so your quads are on the ball, the going to just above the knee, then just below the knee (avoid having the knee right over the ball to protect the joint), then on your shins, then on your ankles.

For pikes (which I haven't been able to master yet, seemingly because of my wrists and shoulder more than core strength), you can stay with a "knee-in" move while they go to shoulder planks. As you progress, you can hoist your butt up a bit higher.

It IS hard to get your balance on the stability ball (or should we say "INstability ball" LOL) when you first start out. But it is definitely worth it to try the stability ball and to work up to the harder moves. Try just sitting on the ball while you watch TV or when you are at your desk. This can help strengthen the core on its own and get you used to being comfortable on the ball.

I am currently doing a "Core Foundations" workout by another instructor, and the first time I did it, I couldn't do some moves, and had to modify several of the others. I definitely was frustrated, and felt like a wimp, even though, aside from those shoulder pikes, I could do Cathe's ball work. I kept at it, though, and have since done the workout 4 times (once or twice a week), getting better each time.

Hang in there!
 
Hi Kim..when I first got a stability ball I used a book "Bounce Your Body Beautiful" by Liz Applegate. I got it thru Amazon.com but they sell it many places. The exercises start from beginners to more advanced and I got used to the ball using this book. Then when I got Cathe's tapes I didn't have as much problem. It does take practice though...don't give up as I think the ball is very effective. Like Kathyrn said maybe less air might help. As I have recently got another ball and when I pumped it up it was much firmer and the exercises were a bit more difficult...:)...Carole
 
I agree with the others...get yourself a beginner DVD or book on using the stability ball (I have The Stablility Ball For Dummies DVD and also a Crunch DVD). I love mine and it was a little challenging in the beginning and I have a strong core. I also use my ball almost everyday for stretching my back...it is great! Once you get used to it and you get stronger you'll love yours too. :)
 

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