Total Body Exercise Ball Workout Video – Express 10 Minute Physioball Workout Routine



this is fitness blenders 10-minute total body physioball workout routine all your need for this workout routine is a physio ball an exercise mat and an open wall for this routine we're doing nine different physio ball exercises for 45 seconds each let's go ahead and get start with the first one this is a physio ball hamstring curl go ahead and lay flat out on your back and place the physio ball underneath your ankles go ahead and get ready and begin go ahead and bring those hips up off the mat nice and high and then draw those feet in towards that but to make this harder version you're going to actually shove those hips up really nice and high trying to keep a straight line from your knee to your shoulder otherwise you want to be a little bit easier keep those hips nice and low bend at the hip and at the knee so as you draw those feet in those hips don't actually change height otherwise you're going to do the harder version that we're showing here by trying to shove those hips up at the same time as drawing those feet in should be feeling this really intensely through the back of that hamstring so from the base of that knee all the way up through that but you're also gonna be feeling it in that lower back as well as those triceps and the rear of that shoulder to help you stabilize we're almost done just one more repetition and let it relax alright moving on to the next one this is a physio ball pushup so get that ball underneath those thighs go ahead and get ready and begin so starting similar to a regular push-up position with those hands just a little bit wider than shoulder-width apart this time that balls me about middle of your thigh the further out towards those toes you push it the harder that push-ups gonna get now as you pull that ball underneath you up those thighs or even onto those hips that pushups gonna get easier because the weight of those legs is actually going to work as counterbalance to get you back up from that pushup so if you need to start with an easier push-up just pull that ball up closer to your stomach otherwise the further out that ball goes the harder it's going to be just keep that motion going try to dip as low as you can with that push-up really try to drop down like you're almost trying to touch your face to the ground so have two more repetitions one more and let it relax alright next one is a physio ball crunch you're me sitting up on top of the ball with this one just roll out so that ball is on that lower back go ahead and get ready and begin so try to keep that ball on those hips completely stationary to wrap over that ball as far as you can stretching back over it and then nice and slow crunch forward like you're trying to fold those shoulders down into those hips just get a nice tight squeeze and slowly drop it back out as much range of motion stretching over that ball as you can and then crunch it back forward like I said the main thing to focus on is not letting that ball move you want to stay completely stationary a lot of people have a tendency to actually let that ball move as they crunch up and all that's doing is letting your body use a little bit of momentum makes it a little bit easier and also it changes the leverage so your body doesn't have to work those ABS don't have to work as hard for this motion so try to keep that ball completely stationary just got one more repetition nice tight squeeze and let it relax all right next one is a physio ball wall squat and you want to start with that ball on that lower back of those hips and those feet kicked out from underneath you just a little bit so they're not directly underneath go ahead and get ready and begin squat down nice and low just like you would with a traditional squat try to get those hips down to about knee level try to keep all your weight back in that heel it's a nice slow motion keep it under control try to dip too low just keep that motion nice and smooth trying to really work that range of motion you almost done just two more repetitions here's your last one right here nice deep squat and let it relax all right lay on your back for this next one this is the physio ball inner thighs squeezes you want that ball up between those knees go ahead and get ready and begin all right squeezing that ball between those knees just get a nice and slow squeeze in on that ball as tight as you can then kind of let it relax back out just make sure you keeping a grip on that ball then squeeze it right back in it's a nice easy motion if you want to get a little bit more calorie burn out of it always tense those abdominal muscles while you're doing it sucking that bellybutton in nice and tight shoving that lower back down on the ground kind of almost almost doing a quarter crunch just keep those abs really nice and tensed try to keep as much of that leg tense as you can to that quadricep in that hamstring then focus on a nice tight squeeze pulling in on that ball and then slowly letting it relaxed but still keeping a little bit of a grip almost done sycamore squeezes one more nice tight squeeze and let it relax all right next one is a physio ball back extension you want those feet up against the wall bring that ball all applicants those thighs and then lay out over top of it go ahead and get ready and begin really press those toes into the wall to help you keep anchored so you don't tip over forward then slowly drop down rounding over that ball as much as you possibly can then can track that lower back arching back up really nice and high getting up as high as you possibly can but don't let that head tip up you want to always be looking down towards the ground and then nice and slow wrap down over that ball again and right back up really focus on trying to get as much range of motion as you can comfortably don't hyperextend too far you only want to get a really nice tight squeeze then right back down over that ball if you need to you might have to work on your flexibility for that trunk to get a little more range of motion coming back up otherwise just try to work through as much as you have just one more repetition wrap down over the ball then arch up nice and high and let it relax alright moving on to the next one this is the physio ball tricep pushup this is exactly like a regular pushup except those hands are directly underneath those shoulders elbows are gonna stay tucked go ahead and get ready and begin so same placement as you would for a regular pop on the ball so on those thighs or on that stomach wherever you need to this time those hands going to be directly under those shoulders squeeze those elbows to your sides as you drop down then nice and slow press it right back up just like a regular physio ball pushup depending on where you place that ball it can make it either easier or harder the further out that ball is towards those feet the harder the closer it is up towards that stomach the easier it's gonna be just keep concentrating on that motion trying to get as much range of motion as possible trying to dip down almost testing that nose to the ground and then press it right back up full extension on those arms just keep it going we're almost done and there's your last one right there and let it relax all right moving on to the last one this is the physio ball abductor lifts this is for your outside thigh just using that ball to kind of prop yourself up on go ahead and get ready and begin so lean over on that ball that bottom leg is actually bent that knee so that foot is straight back behind you that's what we can give you your balance that top leg that left legs and be lifting up nice and high back down barely tap that toe to the ground and then bring it straight back up as high as possible try to keep that upper body completely stationary it's just a nice tight squeeze to that outside thigh and hip just keep that motion going you almost done just two more repetitions your last one right here and let it relax all right we're going to switch sides do the same thing on the opposite side go ahead and get ready and begin so that left legs be on the ground this time that right legs would be the one coming up leaning over to the left just a little bit getting a nice tight squeeze in that right leg lifting up as high as you possibly can back down on the ground barely tap that toe to the ground right back up you can get a little bit more out of this motion by keeping those abdominal muscles and that back completely tensed really nice and tight constantly concentrating on sucking that bellybutton in nice and tight towards your spine add a little extra toning motion into this one we're almost done two more your last one right here and let it relax good job you just completed this ten minute physio ball workout routine you

27 Comments

  1. The ad I got was Kris Kardashian saying: Do you want to go watch TV?

    Yes please lol😆

  2. I like this video using ball is helping me a lot. I try to do it again. I think it is so useful Thank you. but it is deficult for the first time

  3. Fitness blenders gonna have me sweatin like a MFkin Cheetah….#Yass thats what I need where u been fitnees blenders all my lyfe😝😓🏋️‍♀️🤸‍♀️

  4. Okay about the kast exercise.. My leg cant be straight to go up and the ball keeps fricking moving

  5. This mf ball cant stop moving gejskslsodjeiwiehdbs

    And yes i do have a mat

  6. how to not fall:)))))))

  7. I've been doing this everyday for the whole summer and I've seen results .My abs are already showing and I can rock a bikini.I feel more energetic and healthier than EVER! PLEASE do this exercise and YOU WILL see results.

  8. I'm done…. And I'm dead omg 😳💦

  9. What if the ball busrts?

  10. Why would there be an advert in the middle of it.

  11. Definitely doing this when I get home!

  12. Excellent.

  13. Nice
    Even though I died

  14. That was fun!! I liked this one 🙂

  15. I'm about to join anger management and pop the exercise ball 🤣 I can't stay balanced.

  16. Very good workout not too much sweat so just nice for a little extra to your day without needing a shower!

  17. notesbased on the video … higher right shoulder, pelvis deviated to a side, she was also keeping the heels of the ground….. oups …

  18. Excellent workout ..love this ball

  19. Thank you!

  20. I would like more videos with the exercise ball because I bought one but don’t really know how to use it. All the exercises in this video were good except the wall exercise which was difficult to balance.

  21. Damn, Daniel, you whooped my butt

  22. hiya, is this workout part of the Pilates or yoga family? as is so gentle on the body, i love mostly, the Pilates and yoga ones, for loosing weight, as i cant do hard workouts…. due to my operation i had 4 years ago, i sometimes get lower back pain or abdominal pain on my right hand side, because my tube was removed on that side.i go gym sometimes but i get pain … but i need to loose 2 stone asap can recomend your best workout for me also, thank you keep the good work me and my daughter love your works xoxo

  23. Dat butt!

  24. It was inposibilter

  25. I fell of the ball 3 times during the first one

  26. Looks easy.. but is hard… 😀👍🏻

  27. This video helped me a lot 👍🏻👍🏻

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