NINE EXERCISES WITH MY SPIKY BALANCE BALL - MY FITNESS ROUTINE

The little spikes on our balance ball are perfect for massaging your feet and any muscles in need of a little rehab: trapezius, lumbar muscles and glutes. So give them a little TLC and work them out at the same time with some ultra-simple and ultra-effective exercises that will leave you feeling great.

my feet mobility routine

The little spikes on our balance ball are perfect for massaging your feet and any muscles in need of a little rehab: trapezius, lumbar muscles and glutes. So give them a little TLC and work them out at the same time with some ultra-simple and ultra-effective exercises that will leave you feeling great.

EXERCISE 1: SELF-MASSAGING THE TRAPEZIUS

#Mobility #UpperBody #Trapezius

my feet mobility routine

Level +

Get in position:

Place two spiky balance balls on the floor, right next to each other.

Lie down on the ground, with your shoulder blades on top of the balls.

Your legs should be at 90 degrees to the floor.

Your arms should be outstretched on the ground, with palms facing upwards.

Exercise 2: SELF-MASSAGING THE LUMBAR REGION

#Mobility #UpperBody #LumbarMuscles

Level +

Get in position:

Place two spiky balance balls on the floor, right next to each other.

Lie down on the ground, with your lower back on top of the balls.

Your legs should be outstretched, flat against the floor.

Exercise 3: SELF-MASSAGING THE ARCHES OF YOUR FEET

#Mobility #LowerBody #Feet #ArchesFeet

my feet mobility routine

Level +

Get in position:

Lie down, with one foot on the floor and the other on one of the spiky balance balls, with the heel resting on the floor.

Exercise 4: SQUAT BALANCE

#Mobility #LowerBody #Thighs #Glutes

my feet mobility routine

Level ++

Get in the right position:

Place two spiky balance balls on the ground and stand on them, with one foot one each.

Make sure you stand straight.

Find your balance.

Exercise 5: THE BALANCE LUNGE

#Mobility #LowerBody #Thighs #Glutes

Level ++

Get in the right position:

Place one spiky balance ball on the ground and put your right foot on top of it.

Place your left foot behind it, with a gap between your legs.

Put your hands on your hips.

Exercise 6: PUSH-UPS

#Mobility #UpperBody #Chest #Abdominals

Level ++

Get in the right position:

Place two spiky balance balls on the floor, convex side up, and kneel down on them.

Place your hands on the floor, level with your shoulders.

Raise your feet slightly to create additional instability.

Your back should be straight, not hollow.

Lean forward slightly so that your hands are level with your shoulders.

Exercise 7: EXTENDED LEG STRETCH

#Mobility #Strengthening #CentreOfTheBody

Level ++

Get in the right position:

Get down on all fours, with your left knee on one spiky balance ball and your right knee on the floor.

Your back should be straight, not hollow.

Your arms should be outstretched, in line with your shoulders, and your hands should be flat on the ground, with fingers pointing forwards.

Exercise 8: GLUTES BALANCE

#Mobility #Strengthening #CentreOfTheBody

Level ++

Get in the right position:

Place one spiky balance ball on the floor and sit on it.

Your legs should be at 90 degrees to the floor.

Your back should be completely straight.

Stretch your arms out in front of each other, with palms facing each other.

Exercise 9: PELVIC LIFT

#Mobility #CentreOfTheBody #Glutes #Hamstrings

Level ++

Get in the right position:

Lie down on your mat.

Place your feet on the spiky balance balls.

Your legs should be at 90 degrees to the floor.

Your lumbar muscles should be flat to the floor.

Lay your arms down beside your body.

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