A full-body stability ball workout led by Natalie Jill that demonstrates three combination moves targeting glutes/hamstrings, core/upper body, and posterior chain from standing, plank, and supine positions. The instructor emphasizes balance, core engagement, and intensity over fixed rep counts, offers progressions for beginners to advanced, and closes with encouragement and a plug for other programs.
Chapters
Hi, guys. Natalie, Jill here. Welcome back to Happy, healthy and Fit. Today we're doing a full workout on the ball. So if you don't have a stability ball, I highly recommend getting one. They're inexpensive. You can work your whole body with them. And today we're going to do three combination moves. That's going to work your entire body on the ball. So even beginners can do this advanced. Anyone can get a great workout from this. So all you're going to need for this is a stability ball. You need water. Very important. And check this out in this cold. This is my new water bottle I'm obsessed with. Has a separate area for fruit. So if you're like me and you like to put fruit in your water to flavor it and you like to drink it that way, but you get the fruit that bumps you in the face. This helps you avoid it. This is super cool from defined bottles and I just learned about it. I'll put the information below on where to get that. All right, if you're ready to get started, town nearby, water your own body weight. And we're ready to go. We're going to start standing with the ball. You're going to put it under your foot here.
Get your balance. Because part of the deal with a stability ball is to really engage your core and always keep your balance because we're working stabilizer muscles, arms out in front to help you balance. And we're going to slowly lower back here and back up. You'll really feel that in the glutes. Ready? I'm going to take it back.
And up. Back.
And up. Go slow on here. It's not the number on these how much you're feeling it, working it, Driving back that leg on the ball is just guiding it back. But using that hamstring, using that glute to drive it back. Nice job. Take it back.
And up.
Give me two more here. Back.
Last one. Nice. Should really feel that. Now, don't worry if you only do a few of them. It's what's in 10 intense for you and what you're feeling. Switch sides so we're not walking lopsided. Step foot up on that ball. Half the battle is just not losing your balance here. Ready? Arms out in front. Take it back and up.
Back and up. Breathing through all of these. Always engaging that core, keeping that tight. Good form. Slowly down. Knowing what you're working. If you're working quad, make sure you're feeling it there. That's where you should be feeling it. Back up.
Two more here.
Last one.
Nice job. Okay, we're going to take it down to the next combination move. This one is going to fully work those abs, not core. You're also going to get some shoulders, some chest, some arms in this. This is going to be more complicated. Remember, it's not how many you can do. It's what's intense for you. So it's just about trying them, seeing what you can get through. So we're going to start in a plank position with our feet up on the ball. Watch me here.
This is beginner. Just holding it here. You work your chest, your core, everything. Next level, we're going to take it to a ton. Tuck.
And out. Now watch me. Stay with me here. Push it down and back up. We got a tuck and a push up. Ready? Get to tuck and push up.
Hard.
Keep going. Two more like this and I'm going to add on to this.
Last one here.
Nice. Now hold it. Adding on this one, we're going to take it to a pike. Bringing it up.
Holding it. And then you're going to roll it all the way out here, using that core as far as you can go and bringing it back. That one's challenging. Put them all together. Now. Stay with me. This is hard. You can always stay in beginner position here or can do just that first combo move. You're staying with me. Give me four combos. Ready? Take it down. Tuck it in. Pike up. Roll it back. Nice. One more here.
Hike.
Roll it back. All right, you got it. Last two here.
Up. Roll it back.
Down.
Hike.
How are you feeling? Whoa. If you notice, I just did a few of those combos and I'm really feeling it, and I'm a little bit winded. You should be too, because that is intense. We worked our full body on that move. We're going to take it down to our back for the final combination move. Really addressing those glutes, those hamstrings in these. Take it down.
Lying on your back.
Here's the process. We're going to take it up here. Squeeze. Engage that core, and using your heels and your hamstrings, you're going to drag the ball back.
And out. That's the first part of the nose. The second part.
Legs here. And we're gonna do a press up here, glute bridge from the ball and down. Got it? Put it all together. You're gonna give me five of these combo moves. Are you ready? Stay with me here. Tuck it in. Out, up and down. Ready? Out. In. Up and down.
Down. Two more.
Last one.
Whoa. How are you feeling? You did it. Now notice your hamstrings are probably burning from this. That is ideal. That's what you want. And it doesn't take a lot. Just a few combination moves and you're really going to feel it. So I love when people say how many do I do? How long do I do it? Because that doesn't matter. It's what's intense for you. I gave you a number so we could stay together but it's whatever is intense for you. If that's easy, you can add more. If it's too challenging, do less. It's always hard for you. Thanks guys for checking in. Make sure you check out my other shows on this channel. Got a lot of great workouts for you here. If you like my bodyweight exercises, make sure you check out my Rev4 DVD which is just your own body weight. Work your entire body. See you guys next time. Bye.
