10-Minute Stability Ball Workout

Hey hey, "Get Healthy U TV." Welcome. Thank you so much for joining me. My name is Patty, and I'm here to bring you your 10-minute stability ball workout. What are you gonna need today? Well you're gonna need a stability ball and probably a mat if you have it. And then we're gonna use the wall so you need a little bit of wall space. So either if you have that available or just close your door and you can use your door to use it for that. We're gonna start with just a quick little warmup and stretch, and then we're off to the races. We've got upper body, we've got some lower body, and we've got some core. So let's just start with just a nice deep breath up. Reach away, good. Inhale, reach, exhale, stretch, good. Couple more, inhale, reach, exhale, stretch. One more, inhale, reach, exhale, stretch. Nice flat back, drop it all the way down, and then roll. Scoop out your belly all the way up. Let's do that again. Drop all the way down, all the way up. Two more. Nice flat back. Roll up, we got one more. Flat back, drop down and roll all the way up. Good, we're gonna just reach back right and left. Let's warm up through your chest. Warm up your shoulders. Let's go the other way, swim it out. Beautiful. And we're gonna go right into a little squat. So just drop down. You got your ball handy. Let's go ahead and grab that ball. Now you wanna make sure that your ball is firm, right. You don't wanna over inflate it, and you don't want it real squishy. So make sure that ball is firm. Let's go ahead, you're just gonna drop it down and reach up over your head. All the way up. All the way down. All the way up. Good. Squeeze your booty. Four more right here. Three, two, and we're just gonna take it right to left. So drop it and reach it. Drop it and reach it, good. Right to left. Right to left, that's it. Here's four. You got it. Three, coming right across your body. Two, last one. And let's drop it down, left to right. Drop down, reach up. That's it, take your hips all the way back. Beautiful. Four more. Reach. Three. Good. Two. Last one. Awesome, sink down all the way and hold it. And tiny pulses right here, for eight, seven, six, five, four, three, two, one, and squeeze all the way up. All right, here we go. Grab your mat. You're gonna come down onto your knees. Keep that ball right in front of you. Let's take your body over the ball, your hands go to the floor. You're gonna walk your body out. If you stop at your hips, this pushup's gonna be a little bit easier, right? You can walk out to your knees, or you can walk all the way out to your feet. So you choose how much body you want hanging off your ball. And we're just gonna lower down for two, up for two. Drop down, so we got a little decline. Push up, working your chest, all the way down, all the way up. Squeeze your chest, keeping your body lined up, good. Bending your elbows, angling back. That's it. Four more just like that. Three, squeeze. Two, last one. Awesome. Nice job. So you're gonna have to walk out a little bit. You want the ball least around your knees here. Stabilize super strong through your core. You're gonna pull your knees in and pull back. So drive in and reach back. Good. Drive it in and reach back. Drive it in and reach back. Now, if you wanna get fancy here, you could hike it up, right, nice long legs. Lift your hips right up to the sky. Squeeze down, go ahead. Let's do four more, just like this. Bending your knees or nice long legs, you choose. Two more. Awesome. One more. Now we're just gonna put those two moves together. So, one push up down, and drive in and release. One push up down, squeeze up, drive in and release. Two more, down, squeeze, draw in, one more. All the way down. All the way up. Pull in and release. Nice job, okay. So carefully, right, coming up off your ball. Great job. So we're gonna go ahead. You're gonna grab your ball and we're gonna go find that wall. So find a wall that's gonna work for you here. Here we are. I'm gonna take my mic to the side. All right, so I want you to sink low. Get into a little squat and let's just hold this right here. And I want you to look down and make sure that you can see your toes. Yeah, so we're gonna drop down and squeeze up. Drop down and squeeze up. You are working down and up, down and up. Work right along that ball, good. Sink nice and low, squeeze up. All the way down, all the way up, good. Abdominals are tight. We have two more just like this. One more. Now let's drop down and pulse. Three, two, one, squeeze up. Three, two, one, squeeze up. Three, two, one, squeeze up, two more. Three, two, one, squeeze up, one more. Three, two, one, squeeze up. Drop and hold right here. I got the timer. We've got a 30-second hold here. Nice and strong, you're planting your feet. Relax your arms along the side of your body. Hanging on, keeping that breath going, inhaling and exhaling. Awesome job, you've got this. Whoo, can you sink a little lower if you knew you only had 10 seconds left? Come on, get down there. Get down there. Hang on. Smile, smile. Gimme that smile. Four, three, two, oh, all the way up. Great job, squad. All right, let's grab our ball. We're gonna come right back down onto our mat this time. So here we are. Have a seat. Take that ball right between your feet. I'm gonna have you take your body all the way down. Take your legs up. Grab your ball, take it over your head. Lower your legs. Now you're making sure here that you're keeping your low back on the mat, yes? So your legs are only going down as low and as long as you can keep your low back, good. Lower down, reach your arms over your head. Squeeze up. Grab that ball. A little ball pass through here. Lower down, squeeze up. Beautiful. Two more. Lower down. Squeeze up. You have one more for me. All the way up. Lower down, squeeze up. Beautiful. Roll your bodies all the way up, here we go. So we're gonna take that ball right between your legs. Take your hands behind your body. Open up your chest, and then just squeeze up off. A little inner thigh work. Squeeze, squeeze, squeeze, good. Nice and active here. This is one of those that doesn't really look like we're doing much, right? But trust me, you're gonna feel it. Squeeze through your inner thighs. Awesome. Eight, seven, six, five, four, three, two, now you're just gonna hold it in. Hold it in. Tighten it up. Hang on. Oh, that shaking is happening. Hang on, hang on, hang on. Eight, seven, six, squeeze, squeeze. Five, four, three, two, one, and release, beautiful job. Okay, take that ball, we're going down one more time here. You're gonna take your ball and you're gonna balance it on your shins here. So let's find our balance here. It's gonna hang out. Your knee is over your hip here. Hands go behind your head, and let's just start with that upper body curl. Squeeze up and release. Squeeze up and release, good. All the way up. All the way down. Here's four. Here's three. Here's two, now you're gonna come all the way up. Up, up, up, up, hold it. Relax your arms along the side of your body and reach, reach, reach, reach, good. Eight, seven, six, five, four, three, two, one, hold it. Four, hold it. Three, hold it. Two and release all the way down. Good, grab that ball. Let's roll your body all the way up, stand up. We're gonna grab that ball right between and chest press. Press, press, squeeze, that's it. Come on, we're gonna finish strong here. Right here. Squeeze that ball. Eight, seven, six, five, four, three, two, hold it in, hold it in. Hang on for eight, seven, six, five, four, three, two, one, and release. Great job, everybody. Set your ball down and just reaching back right and left, nice little stretch. So we got some legs. We got some upper body. We got a little chest. We got our core. Great job, nice flat back, drop down, and roll all the way up. Go ahead, nice flat back, drop it down, all the way up rolling out your shoulders. Inhale, reach to the sky. Exhale, reach and stretch behind your body. Open up your chest and hold. So if you need a little more stretch, go find another, maybe another 10-minute stretch work out that we've got. That's a great idea. But remember you can add these onto a walk, maybe a run, or string a few 10-minute workouts together and make your own 20-minute, 30-minute, 40-minute workouts, great. Thank you so much for joining me, you guys. I will see you next time.