Balance and Strength Workout

Welcome to my Fit Ball workout series! There are six workouts in this series and they’re all listed in a row. Each mini workout contains 3 to 4 exercises, below you’ll find suggestions for how to use them.

• A warm up before pole training.
• A quick workout to help you maintain strength when you’re short on time
• Target training for specific muscle groups
• Guidance for your time at the gym

Performing 1 set of 12 reps of each exercise will only take you about 3-4 minutes! You can mix things up by doing each exercise for however many sets you choose in a row. You can also do them as super sets meaning you’ll do each exercise one after the other without stopping. Rest for a few minutes or more and start over. Completing however many sets you’d like. I suggest starting with one set if you’re new to exercise.

Exercise 1 – Balance – This one is deceptively challenging. You’ll see three different arm positions with the first being the easiest for most but, everyone is different, so try them all. As dancers this little exercise can do wonders for your pelvis and hips. It can help improve your ability to balance on one foot or while dancing in heels. For some, it could even improve low back pain.

• If you really struggle with maintaining balance as you lift one foot, try pushing the hands into the ball. If this is still too challenging, hold on to a sturdy chair or wall until your balance improves.
• Breath work can be added for an extra challenge.
• Sit with neutral pelvis and level hips, and do your best to avoid twisting or lifting one hip up.
• Lift and lower slowly with control. Don’t let the foot stomp down.
• Don’t let the knee drop in or fall out to the side.

Exercise 2 – Yummy stretch/mobility – As a pole dancer, this is a wonderful warm-up before training tricks like Ballerina, Janeiro, and and side bending moves. The easiest variations are first getting more challenging as the demo goes. Straightening one or both legs also stretches the hamstrings (back of the thigh).

I called it a stretch on the thumbnail, but it’s really more of a mobility drill!

• Move slow working through your range of motion. It’s ok if it’s very small.
• If you’re hypermobile your range of motion my be very high, so it’s important to be aware that you’re not moving into positions that cause pain.
• Use your abdominals to support yourself, don’t let the belly pop/cone out.
• You can use one hand to actively press into the ball to help support yourself so you can go deeper.

Exercise 3 – Balance – This is another exercise that’s much harder than it looks! You’ll challenge your balance, and you’ll need to work hard to keep the standing leg from drifting in or out as you push down into the ball and roll it back. The entire lower body is working here, and as you become stronger and more skilled with this movement, you’ll be able to get into a deeper squat.

• Hold on to a solid object like your pole, a wall or chair if you can’t find your balance.
• Keep the movements small until you become stronger and more familiar with the motion.