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3 Exercise Ball Moves You Can Do Right Now

Partridge Hill - Tuesday, January 03, 2017
Woman using exercise ball

Wintertime means it’s cold, the weather is unpredictable, and sometimes it just doesn’t feel worthwhile to leave your home when you don’t absolutely need to. Luckily, there are effective workouts that can be done right in the comfort of your own apartment (or the fitness center at Partridge Hill)! Here are just some of the moves you can do with an exercise ball at home:

  1. Reverse Lunges: With the stability ball behind you, place the toe of your shoe on top of the ball, stand tall, and lunge with the ball rolling away from you until your leg is as straight as possible. Then, pull your body back up with your weight on your standing leg until you are back in starting position. Repeat 10-15 times, and switch legs.

  2. Ball Pass: Lie on your back with your arms and legs extended, holding the stability ball in your hands. Lifting your arms and feet simultaneously, transfer the ball to your feet, lower to within an inch of the mat, and come back up to exchange the ball back to your hands. Do 10-15 reps.

  3. Wall Squat: Stand with the exercise ball between the middle of your back and an empty wall space. With your feet flat on the floor, shoulder-width apart, and a few inches ahead of your torso, you should be leaning slightly on the ball. Clasp your hands in front of you, and slowly lower into a squat, moving the ball down with you until your thighs are parallel to the floor. Engage your core muscles and press against the ball as you return to the standing position. Repeat 10-15 times.

That’s it! Do a few rounds of these moves (or incorporate more) to increase your core strength right at home!

If you are looking for training from a professional learn more about some local fitness centers here or check these out:
C-Suite Fitness
The Center for Nia & Yoga

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