Office Exercise Plan – Seated Stability Ball Exercises

    Published: 06-16-2009
    Views: 27,371
    Certified Personal Trainer Michele Ryon demonstrates some seated stability ball exercises you can do in your office.

    Michele Ryon

    Michele Ryon is a nationally certified Personal Trainer through NASM, ACE and Cooper Institute. She is also certified through ACE and Cooper Institute as a Group Fitness Instructor. She has 7 years experience as a personal trainer and 13 years experience as a group fitness instructor. She currently works at Gold’s Gym in Maryland. Michele trains 15-20 clients per week, ranging in age from 25-90. She strives to teach proper form and technique to minimize injury and achieve the best results. She stresses the importance of exercise coupled with healthy eating to promote a healthy lifestyle. She provides a full- body workout designed to meet each client’s individual needs. As a group fitness instructor, Michele teaches 6-8 classes per week. Gold’s Gym provides Les Mills classes and she is certified in Body Step-step aerobics, RPM-cycling, and Body Pump-weight training. She provides encouragement and coaching so all participants get the most out of their exercise while having fun.

    Hi. I am Mitchell Ryon, a Certified Personal Trainer and I am showing you some exercises and stretches that you can do at the office.

    Right now, I am going to show you several exercises that you can do seated on a stability ball. Now, you could just use the stability ball instead of your chair. It makes you work the core more. When you get bored you can roll it in circles, loosening up the core, the low back, go forward and back. You can go side-to-side and it is working all those muscles in your core and you dont even realize it. If you wanted to actually do some exercises you could do squats. If youre bringing the feet narrow you are going to work the outer sides of your leg. We are not going to come all the way up because the ball might roll away, so, we are just going to gently lift up and down. So, we are not going to lose contact with the ball at all. Were keeping core tight, keep your chest up and you wont have to do a whole lot of these before you are going to start feeling it in the legs. Another option will be to take the feet out wider and you are going to work little bit more on the inside of the legs, so same thing again. We are pushing with our heels, no weight in the toes and it is just gently up and down; not much pressure on the ball, all the pressure is in the legs. If you want a little bit more challenging pushup, you can come down on to the floor and be on your knees, hands on the sides of the ball and then you are going to lean into it. So, now you have to stabilize a lot more through the core, so that you dont roll off the ball. We are still keeping the abs tight. We are not leaving the stomach, leg behind and were pushing straight down, working the chest. You could do this on your toes if you preferred one little more challenge, but on your knees is a good starting point.

    So, thats some exercise you can do seated on the ball. Now, I am going to show you some exercises you could do in a standing position.