10 Minute Morning Workout - Exercise Ball

Don't feel like doing a full on workout but want to feel like you did something at least to just say you exercised? Try my simple morning workout. It's easy, quick and leaves you satisfied in knowing you exercised your core and legs.


Equipment Needed:

Exercise Ball

Dumbbells

2 lb. Ankle Weights (optional)

Water


Proper Use of Exercise Ball

If you have never used an exercise ball before first get used to sitting on it. Make sure ball is properly inflated. Ease onto ball until you are placed in center of it. Do not jump or hop atop ball. Always make sure you are in center of the ball at all times to maintain an equal balance.

Once properly on ball sit with back aligned straight with hip and thighs at a 90 degree angle as well as your knees.

Starting off with the right balance is key to protecting yourself from injury on your exercise ball.
Starting off with the right balance is key to protecting yourself from injury on your exercise ball.
Keep back straight with legs and hip at a 90 degree angle.
Keep back straight with legs and hip at a 90 degree angle.
Warm up shoulders and arms.
Warm up shoulders and arms.
Warm up shoulders and arms.
Warm up shoulders and arms.

Warm Up - Shoulders

I first off warm up my arms and shoulders by doing a 5 count circular motion with my arms counterclockwise (forward) and then clockwise (backwards).

Warm Up - Hips and Sides

Shifting hip left and bringing left shoulder toward hip elongates and stretches out right side. Alternate and shift right hip out and bring right shoulder toward right hip stretching left side. Alternating quickly gets a slight bounce going and can loosen and warm up hips. Do a couple of times.

Saving you from having my foot in your face.
Saving you from having my foot in your face.

Abs and Legs

This exercise can be a little tricky. While sitting in an upright position with legs bent at a 90 degree angle, lift right foot from floor about 3 - 4 inches keeping knee bent. Tighten ab muscles. Starting with arms straight down, along with lifted foot lift and outstretch arms even with shoulders. Next, extend leg and at the same time raise your arms upward placing your hands in a praying-like position. Continue tightening abs. Hold for a few seconds. Bend knee in back to starting position with foot still raised from floor. Arms will go back in an outstretched position shoulder level. Place foot back down on floor. Arms go straight down placing you back at the position you started from. Switch sides. Do this 5 times per leg.


*Tightening abs can help you keep your balance.

 This stretches sides, thighs, and upper arms.
This stretches sides, thighs, and upper arms.
Leaning left and right also elongates and stretches out the back.
Leaning left and right also elongates and stretches out the back.

Sides, Arms and Rear Stretches

While on knees, hold exercise ball between hands with arms outstretched. Keeping ball between hands, roll ball to right while maintaining outstretched arms. Keep hips in place, slightly pushing hips and rear down toward floor giving them a good stretch. Only torso should be moving to right. Hold stretches for a couple of seconds. Twist to other side. 2 stretchings per side.

This stretches the abs, back and even thighs.
This stretches the abs, back and even thighs.

Back and Abs Stretches

Sit upright on exercise ball. Slowly walk legs forward to where ball rolls to the lower portion of your back. Slowly lean back allowing the back to curve up against the ball. Reaching arms over your head toward the floor aim to touch the floor as much as you can. Stay in the center of the ball. Stretch for a couple of seconds. I do it longer than that sometimes because it actually feels good.

To sit back upright walk legs back toward ball. Place palms down on ball when you find it steady and comfortable to sit up erect again.


Pepper skulking in the background. She loves being where the action is.
Pepper skulking in the background. She loves being where the action is.

Working Obliques (Love Handles)

Get down on both knees. Roll ball under right armpit. At this point your right tricep should be on top of ball and your right side should be against ball. Right leg should be bent under your side and left leg should be stretched out. Left foot should be flat against floor. Left arm should be bent, elbow toward ceiling with left palm behind head. Once in position, lift torso to where the left elbow is going toward the left hip. Switch sides. Do this to a count of 15.

Make sure torso and exercise ball are well fitted together to allow for proper balance.
Make sure torso and exercise ball are well fitted together to allow for proper balance.
Bring leg up as high as possible. If unable to, work your way up until you can.
Bring leg up as high as possible. If unable to, work your way up until you can.

Leg Lifts

Continuing to stay in above position with leg elongated with opposite leg bent, slowly lift elongated leg while outstretched and slowly lower back down to starting position. This of course will work your inner thigh, outer thigh as well as your obliques. Do this to a count of 10.

Inner and Outer Thigh

Continuing in the position of the above exercise, keep top leg outstretched and slowly outstretch lower leg. Making sure your balance is secure, lift your bottom leg upward as far as it will go. You will feel the burn of both your leg's inner thigh. Switch sides. Do this to a count of 10.

To get up from position, roll onto back, walk legs forward until you are able to place your bottom on the floor. Place palm down on floor and stand up.

Abs and Obliques

Carefully lie on top of ball with knees bent. Place shoulder blades on ball. Bend arms and place palms behind head. Facing upward begin to do a crunch while on ball. Keep chin parallel and lift. Do a count of 10 crunches.

After crunches, walk legs backward toward ball until mid back is on ball. Pull knees apart shoulder width. Extend both arms upward with hands in a praying position. Fingertips should be aiming toward ceiling. Keeping your balance, roll over on left side while keeping arms outstretched. Keep hips facing toward ceiling only moving torso. Swiftly but carefully roll to opposite side. Going from one side to the other is a single count. Do a count of 15.

To get up from position, walk legs forward slowly until you are able to place your bottom on floor. While placing palm to floor, began to stand up.

Placing feet up against wall with toes on floor can give you a better hold to avoid sliding back.
Placing feet up against wall with toes on floor can give you a better hold to avoid sliding back.

Tightening Back Muscles

This seems tricky but is really simpler than it looks. Place stomach on top of exercise ball. Bend elbows and place palms behind head. Legs should be outstretched with feet shoulder width apart or farther. This will basically be a reversed abs crunch. Instead you will crunch your back. Tighten back muscles and abs and bend backwards as high as you can while staying in center of ball. Do this to a count of 10.

To get up from position, lay stomach down on ball once done. Lower knees to floor, raise torso upright and slowly get up one leg at a time.

*When on carpet feet may slide not allowing you to stay on the ball. Placing feet up against the bottom border of a wall can keep you in place.

Bicep curls can firm up arms.
Bicep curls can firm up arms.
Slightly lean forward when working triceps.
Slightly lean forward when working triceps.

A Little Weightlifting

To try to prevent the jigglies on my arms I incorporated a couple of reps of bicep curls and tricep extensions. To work biceps, keep abs tight and curl up and down with weights. To workout triceps, slightly lean forward. Start out with upper arm parallel to torso. From this position, raise upper arm toward ceiling about 3 - 4 inches away from torso. Extend lower arm outward keeping elbows in place. Then bend forearm back into starting position. Do reps for both biceps and triceps to a count of 10.

*When lifting weights, always slighty bend knees to protect knees and back.














Once you get the hang of these you'll get faster and faster at it making it a 10 minute or less workout. No this isn't going take pounds off necessarily but it will keep you toned and trim. This is just a little lift to go along with proper diet and exercise. Doing these minimal exercises each morning can help keep unwanted bulges and sags from showing themselves. It's also just a little something different you may want to incorporate into your own routine.



*Adjust count of repetitions and size of weights to fit what you can handle. And as always exercise safely and responsibly.

Coleman 120V Electric Quick Pump, Colors May Vary
Coleman 120V Electric Quick Pump, Colors May Vary

My exercise ball came with a manual air pump but I purchased and use this one for it.

 

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Comments 12 comments

mjboomer profile image

mjboomer 4 years ago from Oregon

Great 10 minute workout, easy to squeeze into a busy day.....Thanks


NiaG profile image

NiaG 4 years ago from Louisville, KY Author

You're most welcome mjboomer. I find it simple. Even though it's exercise I actually seem to enjoy it. It wakes me up and helps me jumpstart my day before work. Thanks for stopping by!


DreamerMeg profile image

DreamerMeg 4 years ago from Northern Ireland

Those are some interesting exercises. I might just borrow my son's exercise ball and try these. Thanks


NiaG profile image

NiaG 4 years ago from Louisville, KY Author

Thanks DreamerMeg! I like to think all my exercise ball moves keep me trim. Give a few a try. Thanks for stopping by. Have a great day!


Injured lamb profile image

Injured lamb 4 years ago

Hi NiaG, thanks for the sharing...I just had my fitball exercise this morning with music on, yup, it plays a fun part while doing it.


NiaG profile image

NiaG 4 years ago from Louisville, KY Author

You're welcome injured lamb! I should have listed that as one of the pieces of equipment needed. Music definitely helps. I hope you found some of these moves useful if you used any of them. Well happy fitballing to ya and have a great day!


Giselle Maine 4 years ago

Oh this is so wonderful! I'm a busy mom of 2 and we have an exercise ball, but until I read your hub I didn't know how many great exercises I could do (we mainly used the ball to help our kids gain balance skills).

A 10 minute exercise regime will fit into my day easily! I like the photos you included, it really makes it clear how to do the exercises. Superb hub! And the exercises can be done winter or summer, an added bonus. I will be printing this one out to have the instructions with me when I exercise.


NiaG profile image

NiaG 4 years ago from Louisville, KY Author

Hi Giselle! Long time no see. I hope you find you like these exercises. Let me know what you think. Have a super day!


nancynurse profile image

nancynurse 4 years ago from Southeast USA

It is amazing what a little stretching and exercising does for tense, anxious muscles. Great Hub. I used one of you hubs as a link. Thanks.


NiaG profile image

NiaG 4 years ago from Louisville, KY Author

No, thank you nancynurse. :-) And you're right a little stretching goes a long way. I like to think it helps loosen me up before I go to work. At work my arms are sometimes in a suspended position and I think it really helps keep my arm injury free with some of these stretches. Thanks for stopping by. Have an awesome day!


DeBorrah K. Ogans profile image

DeBorrah K. Ogans 3 years ago

NiaG, Great exercise tips! I need to get busy! Stretching is important... Thank you for sharing, Peace & Blessings!


NiaG profile image

NiaG 3 years ago from Louisville, KY Author

Peace & Blessings to you too! Get busy and get some results Deborrah! :-) Thanks for stopping by. Hope you enjoy some of these exercises.

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