How to do Physio Ball Exercises

Series Summary

Bodyweight exercises differ from free-weight lifting in that they utilize body weight and sometimes very little equipment such as dumbbells. There are a number of bodyweight exercises and stretches that can be done with the physioball (swiss ball, stability ball, pilates ball, strength ball) They are all easy to learn and can be done almost anywhere you may be. The freedom to practice these exercises quickly and at home increases the probability that you will continue to do them and better maintain muscle strength and tone, flexibility, and good health. Learning these exercises is as easy as watching and practicing these instructional videos.

In this free online video series learn from personal trainer Monica Paradise as she demonstrates lower body exercises with the physioball including angled out calf raises, pigeon toed calf raises, hip extensions, knee lifts, hip extensions for hamstring and gluteals, leg squeezes, one legged squat, hip exercises with the physio ball, inner thigh stretches, quedriceps stretches, wall squats, lower body stretches, and warming up the leg muscles and joints.

Video Transcript

"Hi! I am Monica and on behalf of Expert Village, I am going to show you some more exercises you can do with one of the physio balls (they are also called Swiss balls or exercise balls) You can pick these up at Target, Wal-Mart, online or any of the sporting good stores and the exercise I am going to show you now are going to be for your lower extremities. So we are going to do some stretching exercises, some range of motion and some strengthening. Range of motion exercises are going to be really good to kind of loosen you up, get your joints moving and get your muscles working. Stretching is going to stretch out the muscles; again a good warm up that you can do and then also some strengthening exercises to actually strengthen the major muscle groups in your leg. So we will look at the quads in the front of the legs here, the hamstrings which are in the back of the legs. We will look at some calf exercises as well and some of the exercises we will get on your parts like your core where your arms are but the majority of them are going to focus on your legs. "