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Hi, I'm Suzanne Deason. Welcome to Gaia's Balance Ball for Beginners. For several years
now, many people have been incorporating inflatable exercise balls into their fitness workouts.
Large exercise balls are not only an excellent form of resistance training to strengthen
and tone your muscles, they also call on smaller core muscles to help you stabilize your body.
The end result is enhanced abdominal toning, postural alignment, body awareness, and coordination.
This workout features both yoga and Pilates style exercises. Flowing yoga postures performed
on the ball can help open your body and connect to the healing rhythms of your breath. Pilates
exercises help to strengthen your core muscles, which will help slim your waist, improve your
posture, and give you that longer, leaner look. Because this balance ball program is
designed specifically for beginners, I've chosen exercises that are simple and accessible.
The workout is divided into three sections. In the first section, we'll begin by finding
our center to ensure that we are correctly positioned on the ball. We'll then work from
the base of the spine all the way up through the neck. This will help increase your energy
flow by waking up the spine. Arm movements that imitate swimming will also work the chest
and back. Section two features toning and sculpting exercises that will work your entire
body from your toes to your head. In the third section, we'll use the ball to help us gently
stretch and relax. The balance ball is a unique and special exercise tool. It's fun and soft,
and it conforms to your body comfortably. And because of the need to maintain balance,
you can transform your regular exercise routine into a much more concentrated, effective workout.
This program can comfortably be done in a small space, and you can do the whole workout
at once or any of the segments individually. I think you'll find that exercising on the
balance ball is a workout like no other, and that you may be very pleasantly surprised
with the results. So, let's get started. Begin seated on the ball, your feet separated
hips width. To find your correct placement on the ball, roll your hips forward and back
several times. Exhale as your hips roll forward, inhale as your hips roll back. Exhale, pull
your abdominals in. Inhale, lift your chest. For the correct seated position, there should
be a slight arch in your lower back. Your two sitting bones should feel as though they point
straight downward into the ball. To elongate your spine, gently squeeze your two sitting
bones together. Lengthen through the crown of your head. To connect with your breath,
inhale, feel your lower ribs expand. Exhale, press your breath out from your lower abdominals.
Inhale, exhale. Inhale, exhale. Circles. Place your hands on your knees and continue this
breath. Circle your hips right. Exhale forward, inhale around. Exhale forward, inhale around.
Pause reverse. Pull your abdominals in as you exhale. Lift your chest as you inhale.
Pause at center. Figure eight. Place your hands on your hips. Roll to your right heel
around, left heel around. Exhale, inhale, exhale, inhale. Contract your abdominals as
you exhale. Lengthen your spine as you inhale, around. Pause at center. Extend and flex.
Level your hips. Place your hands on your knees. Lift your chest. Inhale, extend. Exhale,
roll up. Inhale, extend. Exhale, roll up. Inhale, extend. Exhale, abdominals in, roll
up. Inhale, extend. Exhale, shoulders down, roll up. Feel the fluid movement of your body
and breath. Pause. Turn to your right knee. Extend and flex, roll up. Extend, abdominals
in, roll up. Extend, roll up. Turn to the left. Sit tall. Extend, flex, roll up. Inhale,
exhale. Inhale, exhale. Turn back to center. Pull your abdominals in. Flex your spine,
extend up. Flex, inhale up. Flex, extend up. Lead through the crown of your head as you
come up. Flex, shoulders down. Inhale, up. Flex, inhale up. Come to sitting upright.
To stabilize, squeeze your sit bones together. Elongate your spine. Keep your hips steady
as you rotate your ribs in a circle. Exhale as you rotate back. Inhale as you rotate forward.
Pause. Stabilize. Reverse. Exhale back. Inhale, lift your chest. Keep your pelvis and the
ball steady. Pause. Halo. Extend your arms overhead. Clasp your hands. Turn your palms
up. Elongate the sides of your waist. Stabilize your lower body and rib cage. And your elbows
slightly. Exhale, circle your hands above your head as if tracing a halo. One, two,
three. Pause. Change directions. One. Move only your shoulder blades and arms. Two, three.
Release your arms to your sides. Inhale, lift your shoulders. Release your head back. Exhale,
drop your shoulders. Extend out through your arms. Inhale, lift. Exhale, release. Inhale,
lift. Exhale, extend out through your arms and fingers. Stabilize. Side bend right and
left. Exhale as you reach. Long spine. Inhale, center. Stabilize. Extend your arms forward
from your shoulders. Reach and twist. Bring your right elbow back as you rotate right.
Left. Exhale as you rotate. Inhale as you come through center. Keep your abdominals engaged
in your spine long as you rotate. Reach your arm as it comes forward. Come to center. Release
your arms. Pause. Stabilize. Swimming. Sweep your right arm back, around, forward. Left.
Right. Left. Following your hand with your eyes helps to include the entire spine in
the movement. Inhale as your arm sweeps back. Exhale as it sweeps forward. Use your abdominals.
Move your spine long. Reverse the movement. Sweep your arm forward, up, around. Left.
Right. Inhale as your arm travels forward. Exhale as it sweeps around. Rotate your torso
around the axis of your spine. Stabilize your core and reach into your fingertips. Pause.
Stabilize. Sweep your arms back. Palms up. Chest lifted. Flex forward. Circle your arms.
Circle up. Inhale. Exhale. Inhale. Exhale. Lift your chest. Exhale. Flex. Inhale. Lift.
Exhale. Flex. Inhale. Exhale. And release. Bouncing. Feel your feet evenly placed on
the mat. Make small bounces, controlled from your legs. Engage your abdominals. Increase
the size of your bounce as you feel comfortable. Swing your arms. Use your legs. Inhale. Exhale
in quick rhythm with your bounce.
Come to stillness on the ball. Place your hands on the sides of the ball for additional
balance. Exhale. Lift your right knee. Circle your ankle. One. Two. Make large circles.
Point and flex your ankle. Breathe and relax your body. Circle opposite. One. Two. Squeeze
your sit bones. Lengthen your spine. Release your right leg. Lift your left knee. Circle.
One. Two. Be aware of your breath. Circle opposite. One. Two. Relax your shoulders.
Release your left leg. Crawl your toes along the mat. Forward. One. Two. Three. Back. One.
Two. Three. Articulate the movement through the feet. Feel your lower legs. Keep your
spine long. Pause. Lateral slides. Slide your heels out. Toes. Heels. Toes. Toes. Heels.
Toes. Heels. Feel the movement through your ankles and feet. Heels. Toes. Heels. Toes.
Toes. Heels. Toes. Heels. Come to center. Stabilize. Front leg lifts. Roll your hips
forward on the ball. Step your legs out straight. Reach through your toes. Place your arms at
your sides. Flex your upper body. Lift your right knee to chest. Left. Right. Left. Exhale
as your knee comes in. Contract your abdominals. Eight. Nine. Ten. Pause. Bridge. Step your
feet in and separate them hips width. Place your hands behind your head. Roll back over
the ball. Lift your hips to the sky. Breathe. Release your hips. Squats. Sink your hips
toward the mat. Extend your arms. Lift and lower your hips. Keep your ankles, knees and
hip sockets in a straight line. Inhale as your hips move down. Exhale as they lift.
You should feel your hamstring muscles engage as you lift and lower. Keep your shoulders
down. As your hips lift, your upper body will flex slightly more. Pause. Place your hands
behind your head for support. Step your feet forward. Roll back. Lift your hips. Your shins
are vertical. Lift and lower your heels. Toes. Heels. Toes. Heels. Toes. Heels. Toes. Pause.
Walk your feet back and roll up. Hamstring stretch. Place your hands on your knees. Sit
tall. Lengthen your spine. Exhale. Come forward from your hips. Think of lengthening your
tailbone back as you stretch your hamstrings. Flex your ankles. Breathe into the stretch.
Inhale come up. Walk your feet out. Roll the ball down to support the middle of your back.
Pumping arms. Flex your upper body and extend your arms. Pump your arms up and down from
the shoulder. Emphasize the downward pump. Inhale through your nose for a count of four.
Exhale through pursed lips for a count of four. Inhale one, two, three, four. Exhale
one, two, three, four. Inhale one, two, three, four. Exhale one, two, three, four. Keep your
shoulders down. Reach through your fingertips. Flex your upper body from your abdominals.
Pause. Paddling. Cross your left hand to your right hand. Right arm paddles back, left,
right. Exhale. Flex as you cross opposite hand to knee. Inhale as you come through the
center. Exhale as you paddle. Pause at center. Place your hands behind your head and roll
back over the ball. Open your elbows. Stretch your abdominals. Breathe. Use your hands to
support your head as you come up. Come down to the mat. Place the ball in front of you.
Sit on your heels. Place your hands on the ball in front of you. Roll the ball forward.
Lengthen your torso. Breathe. Inhale. Come up. Dog pose. Place the ball under your belly.
Stretch your arms forward. Roll forward so that your shoulders are over your wrists.
Separate your feet wide and parallel. Press back through your arms. Lift your hips into
the sky. The ball should support your chest. Use your arms to press back into the ball.
Stretch back and down through your legs into your heels. Breathe as you reach through your
arms and legs. Elongate your spine. Exhale. Release. Come up to standing. Wide leg forward
bend. Separate your feet wide and parallel. Place the ball between your knees. Place your
hands on your hips. Lengthen your spine. Fold forward from your hips. Place your hands on
the ball and stabilize. Exhale. Roll the ball forward. Stand firmly into your legs. Keep
your hips over your heels. Inhale. Come up. Standing single leg stretch. Place your right
foot forward, your left foot back. Lengthen your spine. Exhale. Roll the ball down your
leg to the mat. Stabilize. From level hips, roll the ball forward. Stand firmly into your
legs. Lengthen your spine. Breathe. Inhale. Roll the ball up your leg. Come up. Bring
your left foot forward, your right foot back. Lengthen your spine. Roll the ball down your
leg to the mat. Stabilize. Level your hips. Exhale. Roll the ball forward. Breathe.
Inhale. Roll the ball up your leg to come up. Come up to standing. Place your feet
hips width apart. Fold forward from your hips. Stabilize. Roll the ball forward. Keep your
spine long. Stand firmly into your legs and feet. Soften your knees. Inhale to come up.
Sideline leg work. Come to your knees. Place the ball under your right side, your right
hand under your shoulder. Place your left hand behind your head. Lift your left leg.
Point. Circle. One. Two. Three. Four. Five. Six. Reverse. One. Two. Three. Four. Five.
Six. Pause. Kick your leg forward and back. Inhale as your leg comes forward. Exhale as
it travels back. Flex your ankle forward. Point back. Pause. Release your leg. Step
your foot beside the ball. Pull the ball in to support your abdomen. Bring your arms
to the sides and overhead. Lengthen your side body. Lift your chest. Exhale. Release
your arms. Change sides. Place the ball under your left side. Left hand under your shoulder.
Right hand behind your head. Lift your left leg. Point and circle. One. Two. Three. Lengthen
your leg as you circle. Pause. Reverse. One. Two. Keep your chest open. Your elbow lifted.
Four. Five. Pause. Kick forward. Back. Inhale forward. Exhale back. Flex forward. Point
back. Four. Five. Pause. Step your foot forward beside the ball. Bring your arms to the sides
and overhead. Lengthen and breathe. Lift your chest. Exhale. Release your arms. Half
swan. Come to both knees and place the ball under your belly. Roll over the ball. Place
your fingertips palms down under your chin. Lift your elbows as you lift and lower your
upper body. Inhale as you lift. Exhale as you release. Last time lift. Pause. Exhale.
Release. Roll over the ball. Breathe into your back. Inhale come up. Hamstring gluteals.
Place the ball under your belly. Roll out and place your elbows under your shoulders
palms down. The ball should support your pelvis and your upper thighs. Slowly scissor your
legs. One. Two. Three. Four. Five. Six. Pause. Legs together. Flutter kick your legs. One.
Two. Three. Four. Press through your arms. Keep your chest lifted. Eight. Nine. Ten.
Eleven. Twelve. Pause. Squeeze your legs together as you lift your legs. Keep your
abdominals pulled in. Don't over arch your lower back. Release your legs. Roll over the
ball. Plank to push up. Stretch your arms forward. Roll forward so that the ball supports
your lower pelvis and upper thighs. Your hands are directly beneath your shoulders. Abdominals
in. Strong straight legs. Pointed toes. Keeping your body in this position. Bend your elbows.
Inhale as you bend. Exhale as you press up. Two. Three. Keep your shoulders moving down
your back. Five. Six. Pause. Roll over the ball. Come up and lay back with the ball on
your belly. Triceps. Lift the ball straight up over your shoulders. Bend your elbows.
One. Two. Keep your elbows in line with your shoulders. Three. Exhale on the way down.
Inhale on the way up. Keep your lower ribs on the mat as your elbows bend. Six. Don't
allow your lower ribs to arch away from the floor. Nine. Ten. Eleven. Twelve. Pause.
Tighten your shoulder blades as you stretch your right arm up and left arm up and pause.
Side to side. Stabilize your center. Take the ball right. Left. Exhale as the ball moves
down. Inhale as it comes through center. Bring your legs to table top. Right. Left. Right.
Left. Keep your body stable on the mat. Reach your arms from your shoulder blades. Pause.
Release your legs. Sit ups. Place the ball on your belly. Roll the ball to your knees.
Extend your arms. Inhale. Exhale. Roll up. Pulse. Move your chin to your collar bones.
Contract your abdominals with your exhalation. Inhale a short breath on the way down. Eight.
Nine. Ten. Eleven. Twelve. Pause. Lower abdominals. Place the ball between your knees. Release
your ribs to the mat. Arms at your sides. As your legs move away from you, exhale with
control. Keep your lower ribs on the mat and control the size of your movement. For greater
control, place your hands on your lower ribs. Exhale as your legs move away. Inhale as they
return. Eight. Nine. Ten. Pause. Release the ball. Bring your knees to your chest. Pull
the ball toward you. Lengthen your spine. Breathe. Rolling. Lift the ball up. Lift your
feet. Begin to roll like a ball. Keep your spine flexed, your abdominals pulled in. Roll
to sitting. With bent knees, place the ball between your feet. Arms. Lift the ball. Rotate
and pulse. One. Two. Three. Rotate. Pulse. One. Two. Three. Keep your spine long, your
shoulders down. One. Two. Three. Rotate. One. Two. Three. Rotate. One. Two. Three. Rotate.
One. Two. Three. Bring the ball to center and release. Relaxation. Sitting upright,
separate your feet. Place your hands on the ball and roll forward. Breathe into your inner
thighs. Roll up. Sweep your legs to the left. Place the ball by your right knee. Extend
out. Flex back. Keep your shoulders down. Inhale out. Exhale back. Pause. With your
torso twisted, relax over the ball. Inhale. Come up. Sweep your legs to the opposite side.
Extend out. Flex back. Breathe as you roll through your spine. Use your abdominals. Pause
and relax over the ball. Inhale. Come up. Single leg seated forward bend. Sit upright.
Straighten your left leg. Bend your right knee to the side. Place the ball on your straight
leg. Lift your chest. Fold forward over the ball. Reach into the heel of your straight
leg. Flex your ankles. Spread your toes. Breathe. Inhale. Come up. Change sides. Straighten
your right leg. Bend your left knee. Roll the ball down your straight leg. Bring your
awareness inside yourself. Release tension with your breath. Create space. Inhale. Come
up. Wide leg forward bend. Separate your feet a wide distance. Place the ball on your right
leg. Roll down. Flex your ankles. Spread your toes. Think of energy reaching out through
your legs. Lengthen your spine with your breath. Inhale. Come up. Change sides. Lengthen your
spine. Fold forward from your hips. Focus your mind on your inhalation, exhalation.
Rather than pushing your body deeper into the pose, breathe more deeply. Inhale. Come
up. Place the ball in front of you. Come forward from your hips. Not only are these postures
good for your body, they quiet your nervous system and help soothe your mind. They teach
you how to be fully present and active internally while maintaining stillness. Inhale. Come
up. Cross leg. Cross your legs in front of you. Fold forward. Breathe into your hips.
Release any tension. Inhale. Come up. Place the opposite leg on top. Fold forward. Breathe.
Inhale. Come up. Seated forward bend. Straighten both legs. Place the ball on your legs. Exhale.
Come forward from your hips. Keep your legs strong, your ankles flexed. As you breathe,
create space in your body. Release tension with your exhalation. Inhale. Come up. Side
twist. Lie back. Bring your knees to your chest. Roll your knees to the side. Roll the
ball over your head opposite your knees. Feel the diagonal stretch through your body. Breathe
to deepen your stretch. Roll back. Roll your knees to the opposite side. Roll the ball
over your head opposite your knees. Relax and breathe. Roll back to center. Press your
knees open. Press the ball up to widen your right shoulder blade, your left shoulder blade.
Butterfly. Place the ball under your feet. Press your feet forward, knees open, feet
pull in. Forward, open, pull in. Use your breath. Change directions. Make slow, distinct
circles. Pause. Pull the ball in to support your legs.
Begin to rock your legs right, left, right, left. Rock your head opposite your knees.
Right, left, right, left. Slowly, come to stillness.
Right, left, right, left.
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