Exercises strengthening torso muscles
Chest muscles
Lower primary school:
Initial position: Lie on your back, bend your knees, both feet are flat on the floor, the ball is above your chest. Raise the ball, extending and bending your arms above your chest, return to the initial position. Keep squeezing through the ball till the end of the exercise.
Initial position: Lie down on your back, bend your knees, feet flat on the floor. Raise the ball to chest level and lower it behind your head, then return to the initial position. Keep squeezing the ball during the exercise.
Upper primary school:
Initial position: Stand with your feet apart, hold the ball at chest level, hands on the opposite sides of the ball, elbows at shoulder level. Strongly squeeze the ball (Also in a lying position)
Initial position: Push-ups face down, hands on the floor beneath your shoulders, lower legs on the ball; tighten your butt and abs, bend and straighten your arms (it is easier when the ball is under our thighs)
Back muscles
Lower primary school:
Initial position: Sit on the ball with feet apart; trunk slightly bent forward, both hands behind your neck. Stretch arms upward, then alternate; bend them to the initial position.
Initial position: Sit on the ball with feet apart, trunk slightly bent forward, arms above your head, Bring your elbows strongly to shoulder level and stretch your arms upward to the initial position.
Initial position: Sit on the ball with feet apart; trunk slightly bent forward, arms stretched forward at shoulder level. Pull the elbows strongly backward, and then stretch them to the initial position. (Don’t arch your lower back!)
Initial position: Sit on the ball with feet apart, trunk slightly bent forward, arms stretched down and obliquely backwards, palms face the ball. Bend and stretch the arms.
Initial position: Kneel on the ground, your straight trunk, leaning slightly forward, rests on the ball, hands behind your head. Bend backward and return to the initial position.
Upper primary school:
The above exercises performed while lying face down with your stomach on the ball.
Initial position: Stand with your feet apart, hold the ball overhead, Squeeze the ball strongly with your hands. (The same can be performed in a lying position).
Abdominal muscles
Lower primary school:
Initial position: Lie on the ball, sacrum and lower tips of the shoulder blades recline on the ball, hands behind your head. Raise your trunk and lower it to the initial position.
Initial position: lie back on the ball, your right arm behind your head, your left hand on the ball. Raise your trunk and turn it towards your left hand, then go down to the initial position. (After a sufficient number of receptions perform in the opposite direction)
Initial position: Lie on your back on the ball, stretch arms forward to shoulder level, interlace your fingers. Turn your trunk to the left and then to the right, rolling on the ball.
Initial position: lie on your back, knees bent, feet flat on the ground; the ball is on your stomach, between the thighs and your hands. Roll the ball up on your thighs and back to the initial position.
Initial position: lie on your back, knees bent, heels on the ball, your hands behind your head. Raise your trunk (head and shoulders), then lower it to the initial position. (Your head and
Initial position: lie on your back, heels on the ball, and hands behind your head. Bend your knees and roll the ball, raise your trunk (head and shoulders), then stretch your legs and lower your trunk to initial position (head and spine are in a straight line!)
Initial position: lie on your back, legs upright (vertical position), arms upright on shoulder level; the ball is between the legs and palms. Lower your left arm and right leg to a horizontal position, and then raise them to the initial position. Repeat in the opposite direction.
Upper primary school:
Initial position: lie on your back, legs upright (vertical position), slightly bent, the ball is between the ankles, hands behind your head. Raise your trunk (head and shoulders), and lower it to the initial position. (Head and spine are in a straight line!)
Initial position: lie on your back, legs upward, knees bent at 90 degrees, the ball is between the ankles, hands clasped behind your thighs. Straighten your legs up and raise your trunk, then lower them to the initial position.
Initial position: lie on your back, legs upright (vertical position), arms upright on shoulder level; the ball is between the legs and palms. The truck is raised till shoulder blades. Lower your left arm and right leg to the horizontal position, and then raise them to the initial position. Repeat on the other side.
Initial position: Kneel, with your forearms on the ball. Roll the ball forward, moderately straightening your arms, then roll the ball back to the initial position. Your abdomen is tight and your trunk is straight!
Initial position: standing, bend your knees and lean forward, your forearms on the ball. Roll the ball forward, straightening your knees, and then move back to the initial position. Your abdomen is tight and your trunk is straight!
Initial position: Push-ups face down, hands on the floor beneath your shoulders, lower legs on the ball; tighten your buttocks and abdomen, bend and straighten your arms (it is easier when the ball is under the thighs)