10-Min Stability Ball Posture & Core | Stand Taller, Walk Steadier

Hey there, April, my mom, Aiko of Yes and X here. Hi. Now, in this workout, we're going to focus on improving our balance and core strength using a stability ball. Now, we offer some suggestions in the description below, but this workout can also be done seated. Now, for a couple of exercises, you may want to pick up some light weights. We've got two-pound weights over here, five-pounders on this side, but you also pick up something like water bottles or cans that you have in your house. All right, so how does this all sound, Mom? Sounds good. Let's get the ball rolling. All right. We'll take a pause here and get started. Hey, Mom. You want to have a seat on the ball? All right. Let's see. Okay, everyone. We're going to all have a seat here, either chair or on the ball, and we're just going to warm it up. Now, even just sitting on the ball is a workout, okay? So if you can't do any of the moves and you just want to sit on the ball, that's okay because you're still engaging your core. Right now, we're going to warm it up. I am going to gently march, and I want you to just do what you can, Mom, here. You know, it's really, it can be very challenging to lift the feet up on the ball, so that's okay. All right. Nice and gentle. Okay. Very good. It's hard, but you're using your core. Okay. Stop. Give me some open, close with the arms. Open and close. I want four of these. This is two. This is when a big butt would really come in handy. This flat butt is not doing anything. One more. Very good. Okay. And stop. Well, this is going to be really good for your core, but I mean, you know, the ball is actually good for your flat butt. It's like nice and cushiony. Okay. I want you to give me heel raises this time. Lift the heels up and down, everyone, okay? Up and down gently. Up and down. Okay? Up and down. Any kind of motion that you do is causing your body to stabilize, so you're really working it by just even sitting here. Yeah. Okay. It does do that. Right? You feel yourself trying to just stay on the ball, right? That's the whole point. You're really engaging your muscles to stay on the ball. All right. Now, additional challenge. You don't have to do this. It's to lift the heels up and bring the arms up and then bring them down. Heels down. Everything down. Everything up. Inhale. Everything down. Everything up. And everything down. And give me one more. Everything up and down. Very good. All right. How are you feeling there? So far, okay. Okay. And again, you want to just sit there and not do any of the moves, that's fine because that's enough exercise. All right. Now, we're going to go into our first exercise. It's basically shifting forward and shifting back. So I want you to actually feel like you're... Move the ball. Okay? Yeah. I want you to move the ball. All right. Shift forward and shift back. Feet are always solidly on the floor. Okay? Yeah. And everyone, if you're with me, we're going to step forward and we're going to step back. Okay? Yeah. Shift forward and back. You don't even have to engage your arms if you don't want to, but if that helps you, that's okay. Okay? Forward and back. I'm sitting in the creaky chair. Forward. Good. And back. Shift the ball. Yeah. Forward. Yeah. And back. Good job. Three more. Forward and back. Two more. Forward and back. And one more. Interesting. Forward and back. And big rest. Rest. Check in with your body. How do you feel? How does your... How do you feel, Mom? Don't move. Don't move me. What did you feel in your body? As you're... Oh, my core. My core is really working. Yeah. Because you're like, I don't want to fall off the ball. Right? You're trying to hold yourself up. Yeah. Absolutely. Okay. Good. All right. Breathe, everybody. Take a breath. Now, we did the forward-back motion. We're going to go side to side this time. Uh-oh. All right? So, whether you're on the ball or you're with me, you're basically shifting your weight, butt cheek over, and then to the side. Shift. This is going to work your obliques. Shift to the side. What do I do with my hands? You can... Oh, you can keep them on your thighs. Okay? Keep them on your thighs. How's that? Is that easier? Should be easier. Just shift your weight. You are just moving the ball side to side. Yeah. Okay? Yeah. Move the ball side to side. Okay. Keep it going. Just move it side to side. What are you doing here? You're engaging your oblique muscles on the side here. That's right. Side to side. I see that you're really working it. Yeah. I can feel it. Good. And it's a very tiny move, everybody. You should really feel your midsection engage, and particularly on the sides here. Okay, so even if you're in the chair with me, I'm shifting my weight side to side here. Yeah. Okay? Side to side. Okay. Okay? And if you wanted to accentuate, you can even reach down a little bit if you wanted to, but you don't have to do that in a ball if you're seated with me there. You feel it? Yeah. All right. Keep it going. Breathe. Give me three more from here. Three. You're working a corner here. Oh, yeah. And three. And I'm actually getting a little dewy. Two. And two. Relax the shoulders. One. And one. And rest. Breathe. Take a breath. Make sure your feet are solidly on the floor. Let that tummy. It helps to keep you balanced. Yes. Let the tummy relax here. Very, very nice. Okay, so we did forward, back. We did side to side. Very, very nice. Now, I'm going to challenge you to pick up a weight, and I'm going to put it in your hands. I'm just going to give you one. I'm going to give you one weight. One is enough. I'm going to pick up one as well. Now, we're sitting there. Our feet are solidly on the floor, hip distance apart. Stand tall, shoulders back and down. We're going to press it out for ten. One. And good. This is two. Oh, yeah. You feel that? Yeah. Three. Good. Four. And breathe. This is five. Six. Good. Seven. Sit or stand tall. Sitting on a ball. That's pretty amazing. Oh, yes. Nine. One more. And ten. Put the weight. Just rest it on your thighs if you want, because we're going to still use that one weight. But just take a breather here. Big rest, because you're really working. I think we'll switch on the next one. You want to switch on the next one? Okay. Let's do it. You take the chair position. Chair position for Mama. Yeah. Please. Thank you. Good. And you know what? I love that you're telling me that, because you have to listen to your body. Absolutely. Everybody. And if you can't do as many reps as we're doing, that's okay. Just try one. And if that's a problem, you know what? Go on to the next one. And just the pull point is to build strength gradually. So maybe you do one rep in one workout, and then the next time you join us, you do two. Okay. And next time is three. Sounds like a good plan. How's that? And how are you feeling there in the core? Are you feeling better? Oh, yeah. I love the chair. Chair's your friend. The chair is my friend. Chair is your friend. Okay. This is our last exercise, everyone. All right. So my feet are solidly on the floor. Okay. Hip distance apart. And we're just going to do some little rows here. Okay. And if you want to call them figure eights, that's fine. I love these figure eights because it just engages the entire core. There must be something on that ball. You got that right. Oh, yes. And, you know, my body is forced to stabilize itself on the ball. So I'm getting an extra core workout here. And believe it or not, I feel like I'm getting dewy because you're really working. Yeah. Breathe it out. I want to do five more from here. This is five. And four. Good. This is three. And two. And one. And rest. I'll take the weight. Very, very nice. Okay. Good, everybody. Excellent work. All right. You can take a little breather here. Okay. We're going to go into our cool down. You can take a sip of water if you want as well. Okay. Okay? Smells good. Okay, so sit tall. I know we're a little close together here. My big arms. Yeah, roll your ball over. I'm going to roll my ball over. Now, see this move. This is excellent right here, everybody. Oh, wow. This is a really good move. Yeah. Get everything out. Okay, bud. Open, close with the arms. Nice and gentle. Good. Okay, good. Breathe gently. Good. Two more. And exhale. One more. Inhale. Exhale. Very, very nice. Okay, good. Give me a reach. Gentle reach. Good. Okay. And gentle reach up. Yeah. Very nice. Okay. And give me just a gentle, gentle twist here. Just gentle. If you can't twist, that's fine. Just give me a nice little reach. Okay. Breathe. Looking good. Okay. And come back to center. And other side. And come back to center. Great job on working your core, improving your balance and your balance. 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