I can not use a fitness ball!

lilmisfit1987

I've wanted to start a work out routine that tones my muscles and not just rely on cardio. So I was going to start doing the curvy body workout from women's fitness found here. http://www.womenshealthmag.com/fitness/best-workout-for-an-hourglass-body But when it comes to the one with the push up leg raise on the ball...it's impossible. My legs always role to one side and if I do manage to stable it enough to do a push up when I try to raise a leg it immediately rolls to whatever side the other leg is on. Is there something I'm missing? They make it look so easy on the video...

At this point in time I'm just ready to say screw it and start lifting. I'm just not sure where to start....

Brige2269

Yeah, I'm not good with the ball either. My trainer at the gym had me use it, and I got dizzy and fell right into his lap. :blushing:

1PatientBear

At this point in time I'm just ready to say screw it and start lifting. I'm just not sure where to start....

Google "New Rules of Lifting for Women" then buy it and read it.

Pinkranger626

it'll take a while to develop those stabilizers to make it easier. Make sure to flex your feet and press your heels straight down. Also pull your abs in as if you expected someone to come along and step on you. For now you can modify and only lift the hips off the floor rather than the whole leg. Then as you get stronger, lift one leg off the ball but not straight up, then go for the whole thing. You can get there

lilmisfit1987

Yeah, I'm not good with the ball either. My trainer at the gym had me use it, and I got dizzy and fell right into his lap. :blushing:

I wish I could afford to go the gym and have a trainer's lap to fall into, lol. Here I'm mostly just falling on empty computer cases and spare computer parts.

wibutterflymagic

Just takes practice and practice. You just have to keep at it. When you get frustrated, stop, take some deep breaths and center yourself and then keep going.

sympha01

How would you assess your core strength? Much of the "point" of using a physio ball is that the effort of trying to maintain your balance uses / builds core strength. So if you've got, shall we say, room for improvement in this area, yeah, balance is going to be a problem. I'd say that working with a physio ball would be a very good idea to help you improve that balance and core strength.

I'd also say that exercises where your feet or ankles are on the ball are going to be among the more challenging physio ball exercises. You might want to start with simpler exercises at first and work your way up to the ones requiring greater balance.

Easiest exercises are going to be the ones where you just sit on the ball like a chair. It might seem silly but if you really have poor posture and/or poor strength in your core, just sitting on the ball for 30 minutes a day helps.

Nearly as easy are going to be the ones where your chest or abdomen is on the ball and your feet/ toes are on the floor. Y/T/L/W raises are good examples. (And they're also great for your back).

Next up are exercises where you face up with your shoulders on the ball, keeping your back flat (hips do not touch the ball) with your feet on the floor. This is a great position to do a lot of exercises that are normally done on a bench to add an element building better balance and core strength. Russian twists on the ball, dumbbell chest flys and chest presses, lat pullovers, etc.

Then exercises with your back and shoulders on the floor and the back of your ankles and shins on the ball. A lot of variations on bridges / hip raises.

Finally the ones with the tops of your feet or your shins on the ball, like prone jackknife or the pushups you're trying. Also there are some exercises where your feet/toes are on the ground and you balance your hands on the ball, like physio ball planks.

Unknown

This content has been removed.

pita7317

Don't feel bad ! I tried jump roping. (After like 45 years) and I couldn't do it.
Still cracks me up thinking about my numerous attempts...lol

lilmisfit1987

How would you assess your core strength? Much of the "point" of using a physio ball is that the effort of trying to maintain your balance uses / builds core strength. So if you've got, shall we say, room for improvement in this area, yeah, balance is going to be a problem. I'd say that working with a physio ball would be a very good idea to help you improve that balance and core strength.

I'd also say that exercises where your feet or ankles are on the ball are going to be among the more challenging physio ball exercises. You might want to start with simpler exercises at first and work your way up to the ones requiring greater balance.

Easiest exercises are going to be the ones where you just sit on the ball like a chair. It might seem silly but if you really have poor posture and/or poor strength in your core, just sitting on the ball for 30 minutes a day helps.

Nearly as easy are going to be the ones where your chest or abdomen is on the ball and your feet/ toes are on the floor. Y/T/L/W raises are good examples. (And they're also great for your back).

Next up are exercises where you face up with your shoulders on the ball, keeping your back flat (hips do not touch the ball) with your feet on the floor. This is a great position to do a lot of exercises that are normally done on a bench to add an element building better balance and core strength. Russian twists on the ball, dumbbell chest flys and chest presses, lat pullovers, etc.

Then exercises with your back and shoulders on the floor and the back of your ankles and shins on the ball. A lot of variations on bridges / hip raises.

Finally the ones with the tops of your feet or your shins on the ball, like prone jackknife or the pushups you're trying. Also there are some exercises where your feet/toes are on the ground and you balance your hands on the ball, like physio ball planks.

This is some great advise. Thank you! I have always had horrible balance so I think I will try incorporating the ball into some easier moves. I guess I was just hoping that it would be as easy as following somebody else's routine...I might just have to make my own.

JoRocka

fortunately balance is something (outside of neurological limitations)- is greatly trainable.

you just have to practice practice practive

sympha01

fortunately balance is something (outside of neurological limitations)- is greatly trainable.

you just have to practice practice practive

^^^YUP. This is one area where you'll see improvement FAST if you're diligent with core exercises. It doesn't have to be with a ball, but a ball is an easy way to get started. I had really poor balance a year ago but was surprised how fast it improved with kickboxing style workouts a couple of times a week.

sympha01

This is some great advise. Thank you! I have always had horrible balance so I think I will try incorporating the ball into some easier moves. I guess I was just hoping that it would be as easy as following somebody else's routine...I might just have to make my own.

For the routine you're currently doing, you can just sub out the pushups with your feet on the ball for pushups with your toes on a more stable elevated surface: the bottom (or second from the bottom) step on a flight of stairs, a sturdy chair (pushed up against a wall to make sure it doesn't slide) or a coffee table, etc.