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Happy New Year! The season of resolutions and goals has arrived. The most common resolution is keeping more fit, staying more active, and eating healthier. Businesses often suggest a new gym membership or new fitness equipment for your basement.
But what about the equipment you already own? Why not resolve to save some money and use what you already have instead of a shiny new gym pass that you likely won’t use? Leduc Physio would like to share 5 easy full-body strengthening exercises to keep you fit for FREE, using only that exercise ball you left in the basement.
#1) Hamstring Curl on Ball: for strengthening hamstring, glute, and core muscles.
Lay on your back with your hands by your side, or out to the side with your heels on the top of the ball.
Lift your hips up and roll your heels towards your buttocks. Keep the hips up and roll the legs back out straight, then back in.
#2) Wall Push-up with Ball: for strengthening chest, shoulder and core muscles.
Stand with your feet behind the shoulders and hold the ball on the wall at chest height. With your hands apart, lower the chest toward the ball and then push up. * Remember to keep the body in a straight line and do not strain the neck.
#3) Core Stability with Ball: for strengthening core muscles.
Start lying on your back with knees bent and feet flat on floor, ball is held in hands with arms outstretched above shoulders. Bring one leg straight up into a vertical position. Engage your core, keep your lower back on the mat.
Exhale and lower your arms and leg at the same time, just off the floor. Inhale and lift your arms and leg back up.
Continue slowly under control. Repeat on the opposite side when all the repetitions are completed.
#4) Wall Squat using Ball: for strengthening quadriceps, core, and glute muscles.
Place a ball between your back and the wall with your feet hip width apart. Engage your core and slowly bend your knees to 90 degrees, keeping the knee caps in line with 2nd toe. Slowly return to the standing position and repeat. *Make sure not to let your knees pass over your toes.
#5) “T” on Exercise Ball: for strengthening scapular muscles.
Lie on your stomach on the ball with your arms straight and below shoulder level. Squeeze your shoulder blades together as you raise your arms parallel to the floor in a “T” position. Keep your thumbs up and your shoulders and neck relaxed.
Try 3 sets of 10 reps and feel that New Year burn!
Up Next: We break out that dusty set of 3lb dumbbells!
At Physio Physical Therapy, we recognize the impacts that pain and dysfunction can have on one's personal and professional life. We are committed as primary healthcare professionals to help our clients resume their lifelong pursuit of health and well-being.
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