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| Click
here to view animated flash presentation of exercises |
| What
do Surfers and Pilates have in common? Balls.
1. Re-O Twist
2. Leg Screw
3. Balance Control Forehand and Backhand
4. Breast Stroke
5. Twist Leg Press
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1.
Re-O Twist – Ball Challenge
Stand on knees, place hands on ball for balance
Moves hips forward and balance torso on ball
Straighten back and straight legs
Find your balance over ball, use core and back strength
Place hands on forehead, elbows out, shoulders back and
down
Inhale, back extension with hands at forehead
Exhale, twist core and open chest
Look back and reach arm towards legs
Inhale, return to ball
Exhale, twist core and open chest other side
Look back and reach arm towards legs
Inhale, return to ball
Lower chest and round back
Rest.
Repeat Re-O Twist 10x
Alternate right and left
10 reps, 1-3 sets based on fitness level
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2.
Leg Screws - Ball Challenge
Lay on back, arms by your side
Knees bent with legs over ball
Inhale, Roll ball away and legs straighten
Exhale, use abdominal core strength to lift hips and
legs off floor
Balance and maintain strong straight leg muscles (quadriceps)
One leg lifts up off ball 70-90 degrees (hamstring stretch)
with relaxed foot
Other leg balances on ball
Leg 70-90 degree above ball circles like turning a screw
Inhale, leg screw circle inward 10x
Exhale, leg screw circle outward 10x
10 Reps each direction = 20 circle screws per leg
1-3 sets based on fitness level
Benefit
–development of core strength will improve balance
on unstable surfaces such as ridding waves on a surfboard.
Learning to stabilize hips and legs develops core strength
and will benefit the low back. The leg circle action
needed to challenge the abs, hips and back. This exercise
will develop intrinsic muscle strength for control,
balance, and power in any sport.
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Backhand Beginners |
3.
Balance Control – Ball Challenge
Backhand
Sit
on floor and lean back on ball
Hands on floor with straight arms
Use hands on floor to lift hips off floor and straighten
legs
Lean shoulders and upper back against ball
Back and core in strong balance off floor
Inhale, lift one leg up 70-90 degrees off floor
Exhale, lower leg down
Maintain hip and ball stability with core strength
Other leg straight and strong on floor
Eyes look forward towards bottom leg, maintain abdominal
curl
10 leg lift reps, 1-3 sets based on fitness level
Forehand
Stand on knees, lean torso over ball
Hands on floor with arms straight
Straighten legs and feet press into floor
Body in push-up position, ready for leg lifts
Inhale, lift leg up
Exhale, lower leg
Repeat leg lifts 10x each leg
10 leg lift reps, 1-3 sets based on fitness level
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Backhand Advanced |
Forehand
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4.
Breast Stroke – Ball Challenge
Stand on knees, place hands on ball for balance
Moves hips forward and balance torso on ball
Straighten back and straight legs
Hands on ball and press down to lift torso off ball
Inhale, arms reach forward with back muscles (shoulders
down/wide apart)
Exhale, circle arms around and back near legs
Repeat breast stroke arm pattern with fluidity
Maintain strong back and straight legs throughout
10 reps, 1-3 sets based on fitness level
Benefit-
development of back extensors muscles and shoulder stability
and mobility, longevity of the shoulder’s rotator
cuff.
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5.
Twist Leg Press – Ball Challenge
Lay on back, place ball between lower legs near calves
and ankles
Hands behind head, ready for abdominal curl
Inhale, lift head and shoulders off floor – abdominal
curl
Straighten legs to 90-70 degrees from core
Use leg strength to hold ball between legs
Exhale, bend knees to chest and twist core
Inhale, straighten legs for leg press
Maintain abdominal curl with leg press
Exhale, bend knees to chest and twist core
Inhale, straighten legs for leg press
Lower ball to floor, lower head and shoulders
Rest.
Alternate twist for 10 reps
1-3 sets based on fitness level |
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