Thanks for joining us for a fun, low-impact workout using a ball to build strength, balance, and core stability. We practiced simple moves you can repeat at home with a light or weighted ball, always at your own pace and comfort.

Key Takeaways and Next Steps

Start Light, Focus on Form

Begin with a soft, lightweight ball. Practice sit-to-stands with the ball held at chest height to engage your legs and core. Keep your weight in your heels, tummy tight, and movements controlled. When it feels easy, repeat for up to 1 minute or 8–12 reps, rest, and do 1–3 sets.

Build Grip, Wrists, and Shoulders

Use “jar-opening” rotations (one hand on top, one on bottom), 5-pulse ball squeezes, and gentle overhead reaches. Rotate both directions. Aim for 2–3 rounds of 10 squeezes and 20–30 seconds of wrist rotations per side. Shake out and roll shoulders between sets.

Improve Balance with Gentle Tosses

Try side-to-side passes and same-side catches while lifting your knees. Keep your gaze on the ball to make it easier; look away (or briefly close eyes) only if you feel stable. Do 30–60 seconds, rest, and repeat 2–3 times. Hold a counter or chair for support if needed.

Strengthen Core, Hips, and Thighs

Seated lean-backs with a center-to-side ball pass (“sneaky core”), small “baby crunches,” inner-thigh squeezes (5-count holds), and leg lifts with the ball above the knee target your midsection and hips. Try 8–12 reps (or 5-count holds x10), rest, for 1–3 sets. Move slowly and keep breathing, inhale back, exhale up.

Mobility and Cool-Down

Do “around-the-world” passes at chest height and around the ankles with a soft knee bend to open the chest and hamstrings. Finish with simple stretches: shoulder cross-body, interlaced fingers with shoulder rolls, and gentle knee lifts for balance. Breathe deeply, inhale up, exhale down.

And remember: Always consult with your healthcare provider before beginning a new exercise program.