Welcome to Erica Wilson
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Good Day “Abs-solutely May & Ball” Participants!
Thank you for participating in my "Abs-solutely Mat & Ball" Specialty Wellness Clinic. As promised, you will find a combination of exercises executed during my wellness clinic. Continue these exercises 3-4 days a week to increase core strength and mastering your body weight.
WARM UP
Using the Ball:
Standing ball lunges: Hold the ball with extended arms, lunge with the ball to the side, right then left, 5X each side.
Side Hip Rolls: Hands on hips, hip roll to the right 5X, then left, 5X.
Full Hip circles: Right side full circles, then left, 5X.
Knee/Leg Flexion & Extension: Hands on hips knee flexion, then leg extension rolling the ball forward/back, 5X.
Using the Mat:
Lite crunches (for abs), 10X
Heal taps (for lats), 10X
Low back stretches (for lower back), 10X
CORE MAT/BALL EXERCISES
1. Knee/Ball Lifts: Lye on your back, on the mat. Put the ball between your knees. Bring knees to your chest, then bring your feet just shy of the mat (do not touch the mat with your feet). Arms are either extended shoulder length across or by your side, palms facing the mat.
2. Mat Ball Bridge: Lying down on your mat, do the bridge WITHOUT the ball, 10X.
- Lying down on your mat, do the "ball bridge" WITH the ball, 10X.
- The bridge WITHOUT the ball, 10X.
- The bridge WITH the ball, 10X.
3. Bird Dog (Right side then left side).
4. Ball Push Ups
5. Alternating elbow to knee (lying on mat).
STRETCH/COOL DOWN
Lying on mat, with your ball under your thighs do the following:
-Alternate Knee to chest.
-Both knees to chest.
-With both feet on your ball, roll the ball forward and back.
-Lying down lower back stretch.
*All exercises 3 Sets, 10 Reps unless noted otherwise.
This Specialty Wellness Clinic should not take the place of a doctor's advice. When joining any new exercise program, the YMCA Fit and Well Seniors program advises you to check with your doctor, let them know you’re participating in this "Abs-solutely Mat & Ball" Specialty Wellness Clinic, using a 56cm-75cm stability ball and exercise mat.
Stay Fit & Well,
YMCA Fit/Well Instructor, Erica Wilson
Erica Wilson Testimonials
You have great classes and great instructors: Walter, Erica and Tristan. Thank you so much for having the zoom classes for all of us. After the rec centers open up and we can go back in person I hope you will still offer zoom classes. Maybe recorded ones. I’m sure there are lots of elderly who would like that b/c they are compromised and it’s hard to get out.
"Wonderful Erica, I appreciate you as always! I like the fact that you look like me…A woman with a figure. A lot of times we get discouraged when we see instructors that look like they have a Hollywood and TV appearance. I am so thankful that this YMCA has instructors of all shapes, sizes, heights, ethnicity, and genders to reflect all of us. And for me...it is greatly appreciated!"
"Great class I recommended this class to a friend. Her husband had a stroke last year they do the class together, Erica's husband doing the class with her is A+. Thank you! " ; Class is early however Linda always starts on time with a Smile and encouraging attitude.