Our Fitness Director, Mike Locke, demonstrates how to do mobility and flexibility exercises at home.

Stability Ball Back Bend

Sit down on a stability ball with your feet about hip-width apart. Roll forward so until your lower and upper back is supported on the ball. Begin by bringing your arms above your head and reaching back over the ball as you extend both legs. Conform your body around the top of the ball opening up your abdominals and hips. Hold for the prescribed amount of time and then repeat.

Stability Ball Side Bend

Kneel down into a 1/2 kneel position with a stability ball next to the down knee hip. Drop that hip into the stability while extending the outside leg straight out to the side. Begin the bending motion by reaching over your head laterally with the outside arm bending your torso over the top of the ball. For more stretch use the outside leg to advance your hip up the ball and reach farther down toward the floor. Use your opposite had on the ball for support. Hold for the prescribed amount of time and repeat on the opposite side.

Stability Ball Kneel Forward Bend

Assume a tall kneel position on the floor with a stability ball directly in front of you. Place both palms on the top of the ball. While dropping the hips back toward your heels roll the ball forward and away from you. Hold, while pressing the armpits to the floor and pushing the hands forward. Hold for the prescribed amount of time and repeat.

Stability Ball Quad Stretch

Assume a 1/2 Kneel position with one knee up and one knee down. Place the top of the down knees foot on the stability ball and rise up into a 1/2 kneel position with your body tall. This should give you a stretch through the quad of the down knee. For more stretch move the down knee closer to the ball. For less stretch move the knee further away from the ball. Hold for the prescribed amount of time and repeat on the opposite side.

Stability Ball Hip Flexor Stretch

Assume a 1/2 Kneel position with one knee up and one knee down. Place the top of the down knees foot on the stability ball then place both hands on the floor inside the up knee foot. Extend the down knee leg backward so that the body is parallel to the floor. Press the up leg hip into the floor. You should feel a stretch in the front of the hip. Hold for the prescribed amount of time then repeat on the opposite side.

Stability Ball Hamstring Stretch

Stand with feet shoulder-width apart and with a stability ball about a legs length out in front of your body. Lift your left leg and place the heel on top of the ball with your toe flexed. Square your hips to the ball with your upper body tall. Hinge forward at the hips keeping the down foot facing straight ahead. Only hinge forward as far as your flexibility will allow. Hold for the prescribed amount of time and repeat on the opposite side. You may use a wall, countertop, or pole to give you more stability and balance.

Stability Ball Back Extensions

Assume a tall kneel position behind a stability ball. Roll the ball forward and drop your hips and abdomen on to the stability ball. Place both hands behind the head and conform your upper body around the top of the ball. Begin by lifting the chest off the ball until the head and shoulders are aligned with the hips. Then lower back down conforming again to the ball. Repeat for the prescribed number of reps.

Stability Ball Supermans

Assume a tall kneel position behind a stability ball. Roll the ball forward and drop your hips, abdomen, and chest on to the stability ball. Extend both legs back and place both palms on the floor. This should look like a push-up position laying on a ball. Begin by lifting the left arm and right leg up to parallel with the floor. Keep the knee and elbows extended while maintaining alignment. You may remain just on that one side or you may alternate back and forth left arm/right leg and right arm/left leg for the prescribed number of receptions.
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Stability Ball Airplanes

Assume a tall kneel position behind a stability ball. Roll the ball forward and drop your hips, abdomen, and chest on to the stability ball. Extend both legs back with the upper body slightly rounded around the top of the ball and the arms 45 degrees out to the side with the palms down. Begin the motion by lifting the chest up off the ball while rotating the thumbs back toward the glutes. Pause and then return to the start rotating the thumbs back to a palms-down position with the upper body slightly bent over the ball. Repeat for the prescribed number of reps.

Our Fitness Director, Mike Locke, demonstrates how to do core exercises at home.

Prone Airplanes

Lie on the floor on your abdomen with your arms at 45 degrees at your side with palms down. Place your nose on the floor with your legs straight back. Perform the Airplane motion by lifting your nose, chest, shoulders, and arms off the floor. As you reach the top of your range of motion rotate your thumbs back toward your glutes. You should look like an Airplane with your wings swept back. Hold and then return to the floor rotating the thumbs back, placing the palms on the floor along with your chest, shoulders, and nose.

Alternating Supermans

Lie down on the floor on your abdomen with your arms extended forward and your legs back. Your nose should be on the floor aligning your body from head to toe. Begin the motion by pressing down into the floor with your right arm and left leg as you lift your left arm, right leg, head, shoulders, and chest off the floor. Pause and return back to the floor and repeat the same motion on the other side. It is important to maintain the line of the body as you lift off the floor. Leg should be straight with the toe pointed and the arm is extended with the thumb up.

Dumbbell Split Stance

Pick up a dumbbell and stand with your feet shoulder-width apart. Take a step forward with your left leg into a split stance position. Maintain the shoulder-width distance between both feet. Grasp the dumbbell with both hands at your right hip. Slightly flex your knees as you lift the dumbbell up diagonally across the body toward your left shoulder. Rotating your torso from right to left. Perform for the prescribed number of reps and then repeat on the opposite side.

Kettlebell Lift-Up Split Stance

Pick up a dumbbell and stand with your feet shoulder-width apart. Take a step forward with your left leg into a split stance position. Maintain the shoulder-width distance between both feet. Grasp the kettlebell with both hands at your right hip. Slightly flex your knees as you lift the kettlebell up diagonally across the body toward your left shoulder. Rotating your torso from right to left. Perform for the prescribed number of reps and then repeat on the opposite side.

Stability Ball Hip Thrust

Sit down on a stability ball with your feet about hip-width apart. Roll forward so that your hips are off the floor so that the only thing on the ball is your head and shoulders. Your body should form a tabletop. Slowly drop your hips toward the floor bending only at the hips. Press through the floor with both feet as you squeeze the glutes extending the hips back up into a tabletop position. For added intensity, you may add a weighted object on to the hips (barbell, dumbbells, kettlebells, medicine ball, sandbag, or weight plate).

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Stability Ball Lateral T Roll

Sit down on a stability ball with your feet about hip-width apart. Roll forward so that your hips are off the floor so that the only thing on the ball is your head and shoulders. Your body should form a tabletop. Extend your arms straight out from your sides forming a “T”. Slowly roll to your left while maintaining the tabletop position. Your left shoulder will come off the ball but try to maintain position. Roll back the other direction to the right. Repeat back and forth for the prescribed number of reps or time.

Stability Ball Thoracic Rotations

Sit down on a stability ball with your feet about hip-width apart. Roll forward so that your hips are off the floor so that the only thing on the ball is your head and shoulders. Your body should form a tabletop. Extend both arms above your chest with your palms together. Be the motion by rotating your shoulders and arms to the left while maintaining the tabletop position. Reverse directions back to start and then rotate the shoulders and arms to the right. Repeat back and forth for the prescribed number of reps or time.

Our Fitness Director, Mike Locke, demonstrates how to do Warm Up at home.

Marching in Place

Stand with feet shoulder-width apart with upright posture. Begin by lifting the foot of one leg and then alternating with the other leg in a marching movement. Lifting the feet and knees as you swing the arms by your sides. The faster you swing the arms the faster the legs will march.

Marching Forward

With your feet shoulder-width apart and your body held in an upright posture, begin a marching movement. Lifting the toes and knees while you swing your arms. March 4-steps forward and then
4-steps backward. Your arms will set the tempo for your legs. Slower arm swing, slower leg movement. Faster arm swing, faster leg movement.

Frog March

Stand with feet shoulder-width apart with upright posture. Begin by lifting the foot of one leg and then alternating with the other leg in a marching movement. But unlike a March in place instead of bringing the knees in front of the body, you will lift them out to the side while you swing your arms back and forth. Faster arm swing, the faster the legs will move, making it more vigorous.

Lateral March

Stand with your feet shoulder-width apart in an upright posture. Begin marching in place lifting the toes and knees while swinging the arms by your sides. Move to the left while marching for 4-steps and then reverse directions to the right for 4-steps. Alternate left and right.

Single Leg Balance

Stand with your feet shoulder-width apart in an upright posture. While shifting your weight to your left foot and flexing your left knee, lift the right foot off the ground and extend the leg out in front of the body and hold (position 1). Come back to start and repeat the movement but this time instead of reaching the foot out in front of the body reach the foot out to the side
(position 2). Come back to start and repeat the movement but this time reach the foot and leg back behind the body, hold and then return to start (position 3). Repeat the movement but for the final position (position 4) reach the foot and the leg across the body and then hold. Return to start and repeat on the opposite leg. The goal is to maintain balance on the foot while trying not to touch the ground with the elevated foot.

Rocking Quadrupled

Position yourself on the floor in a quadrupled position (hands and knees). Wrists should be under shoulders, knees under hips, feet flexed, with the head in alignment with the shoulders. Begin the motion by rocking the hips back toward the heels. This can be a shallow or shortened range of motion to start and then as your hips loosen you can increase the range. Reverse directions rocking back toward your shoulders passing over the hands. Repeat rocking back and forth.

Rocking Diagnal

Position yourself on the floor in a quadrupled position (hands and knees). Wrists should be under shoulders, knees under hips, feet flexed, with the head in alignment with the shoulders. Begin the motion by rocking diagonally toward your right heel and then reverse directions rocking diagonally back toward your left shoulder. You can perform all your repetitions on one side and then switch to the other or if you wish you can alternate sides left and right.

Rocking Circles

Position yourself on the floor in a quadrupled position (hands and knees). Wrists should be under shoulders, knees under hips, feet flexed, with the head in alignment with the shoulders. Begin by circling the shoulders and hips in a circular clockwise direction. After the prescribed number of reps or time reverse directions and circle counter-clockwise. Try to maintain your head to hip alignment during the entire motion.

Rocking Adductors

Position yourself on the floor in a quadrupled position (hands and knees). Wrists should be under shoulders, knees under hips, feet flexed, with the head in alignment with the shoulders. Reach one leg out to the side with the sole of the foot on the ground. Begin by rocking the hips backward until you feel a gentle stretch in the adductors. Reverse directions back to the starting position. Continue rocking back and forth gradually increasing the range of motion. Perform for the prescribed number of reps or time and then repeat on the opposite side.

Our Fitness Director, Mike Locke demonstrates how to do the Stability Ball exercises at home.

Plank

Kneel down on the floor in a “tall kneel” position behind a stability ball. You can use a towel, pad, mat, or pillow to protect your knees. Roll the ball away with your forearms on top of the ball until you are able to achieve a plank position on your knees. Head should be up with shoulders back. Elbows under shoulders, maintaining a neutral position (straight line from ears through shoulders, hips, and knees). Hold for the prescribed duration.

Modified Position:
Kneel down on the floor in a “tall kneel” position behind a stability ball. You can use a towel, pad, mat, or pillow to protect your knees. Roll the ball away with your forearms on top of the ball until you are able to achieve a plank position on your knees. Head should be up with shoulders back. Elbows under shoulders, maintaining a neutral position (straight line from ears through shoulders, hips, and knees). Hold for the prescribed duration.

Rollouts

Kneel down on the floor in a “tall kneel” position behind a stability ball. You can use a towel, pad, mat, or pillow to protect your knees. Place the ball close to your thighs with the palms of your hands on top of the ball. Using your hands with your arms straight roll the ball away from you. Maintain your posture as you lower your body toward the floor. Only go as far as you can control your posture. Pull your body back to the starting position still maintaining body alignment. Repeat for prescribed repetitions.

Push Ups – Modified

Kneel down on the floor in a “tall kneel” position behind a stability ball. You can use a towel, pad, mat, or pillow to protect your knees. Place your hands on either side of the ball and roll it forward until you are in a modified plank position. Head over shoulders, shoulders over hips. Maintain this position as you lower your body down toward the ball. Lightly touch your chest to the ball and press your body back to start. Repeat for the prescribed number of repetitions.

By choosing to participate in any online class/exercise, you hereby waive and release all rights and claims for any damage you have against Bellingham Athletic Club and all representatives for all injuries which may be suffered in connection with your participation.

Our Fitness Director, Mike Locke demonstrates how to do the Stability Ball exercises at home.

Pelvic Tilts

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Using your “sits bones” pull the ball forward tilting your pelvis backward and then pull the ball backward tilting your pelvis forward. Your knees and upper body should remain still while tilting the pelvis back and forth.

Pelvic Hip Hikes

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Using your “sits bones” pull and shift the ball to the left, hiking it up. Pull and shift the ball to the right, hiking it up. Waggle the hips back and forth left and right while you keep your knees and upper body still.

Pelvic Hip Circles

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Using your “sits bones” pull the ball to the left drawing a circle in a clockwise motion. The knees and upper body should remain still while you circle the hips. Repeat the same motion to the right making circles with hips in a counter-clockwise motion.
Posterior View:

Anterior View:

Hip Bounce

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Feeling your “Sits Bones” on top of the ball begin bouncing up and down through the top of the ball while maintaining an upright posture. Start with little bounces and then progress to larger bounces while maintaining an upright body posture.

Seated March

Sit down on a Stability Ball with your feet flat on the floor about hip-width apart. Head up and shoulders back while maintaining a tall neutral upright posture. Feeling your “Sits Bones” on top of the ball begin lifting your feet and knees up and down in a marching motion. Your arms are bent to 90 degrees and swing at your sides. Maintain your upright posture as you march. As in a normal marching motion the faster you swing the arms the faster your legs will move. Start at a slow to moderate pace and then increase the speed to elevate heart rate. As a variation, you can walk your feet out to the side in a “Frog March” and then work them back into the starting position.

By choosing to participate in any online class/exercise, you hereby waive and release all rights and claims for any damage you have against Bellingham Athletic Club and all representatives for all injuries which may be suffered in connection with your participation.