Get back on the ball exercises


Press hips into the ball and place hands under forehead. Keeping back straight, extend the upper body and then lower using the glutes and back muscles with control. Perform 8-12 repetitions.

Keep body in a straight line and press hands into ball while balancing for 10-15 seconds. Repeat 8-12 times.

Start with hips pressing into the ball and keep body straight. Reach arms down at your side and hold body in this position for 10-30 seconds. Repeat 2-3 times.


Start with head and shoulders on the ball and lift hips up. Try holding this for 15-30 seconds and then lower hips for 3 counts and raise hips into a straight line again. Repeat 6-8 times.

Start with hips on the ball and slowly walk body out to plank. Then walk hands back to starting position. Try for 8-12 repetitions.

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Studios FUSE Pilates located in StudiosFUSE ,

A collection of boutique fitness studios

2215 N Halsted, Chicago, IL .60614

630-670-4700

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