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.
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.
#Mobility #UpperBody #Trapezius
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.
Make the right moves:
1. Start by breathing in.
2. Breathe out and lift up your pelvis so that your shoulders, hips and knees are all in a straight line.
3. Breathe in and return to your start position.
> Repeat these movements for 30 seconds, and then rest and recover for 30 seconds.
#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.
Make the right moves:
1. Start by breathing in.
2. Breathe out and lift your right knee up to your hip.
3. Breathe in and return to your start position.
> Repeat these movements for 30 seconds, at the same pace as your breathing. Then rest and recover for 30 seconds.
#Mobility #LowerBody #Feet #ArchesFeet
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.
Make the right moves:
1. Start by breathing in.
2. Breathe out and push your foot forwards so that pressure is exerted on the arch.
3. Breathe in and return to your start position.
> Repeat these movements for 30 seconds, at the same pace as your breathing. Then rest and recover for 30 seconds. Then change feet.
#Mobility #LowerBody #Thighs #Glutes
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.
Make the right moves:
1. Start by breathing in.
2. Breathe out, bend your legs as if you are about to sit down and stretch your arms out in front of you. Make sure you do not push your knees out in front of your toes.
3. Breathe in and return to your start position.
> Repeat these movements for 30 seconds, at the same pace as your breathing. Then rest and recover for 30 seconds.
#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.
Make the right moves:
1. Start by breathing in.
2. Breathe out and go into a squat, with your legs at right angles to the floor.Make sure you do not push your right knee out in front of your toes.
3. Breathe in and return to your start position.
> Repeat these movements for 30 seconds, at the same pace as your breathing. Then rest and recover for 30 seconds. Then change feet.
#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.
Make the right moves:
1. Start by breathing in.
2. Breathe out and lower your chest down to the floor. Try not to hollow out your back.
3. Breathe in and return to your start position.
> Repeat these movements for 30 seconds, at the same pace as your breathing. Then rest and recover for 30 seconds.
#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.
Make the right moves:
1. Start by breathing in.
2. Breathe out and extend your right leg so that it is in line with your hips and your shoulders. Keep your back straight when you make the movement.
3. Breathe in and return to your start position.
> Repeat these movements for 30 seconds, at the same pace as your breathing. Then rest and recover for 30 seconds. Then change legs.
#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.
Make the right moves:
1. Start by breathing in.
2. Breathe out and tilt your back forwards while trying to keep it straight.
3. Breathe in and return to your start position.
> Repeat these movements for 30 seconds, at the same pace as your breathing. Then rest and recover for 30 seconds.
#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.
Make the right moves:
1. Start by breathing in.
2. Breathe out and lift up your pelvis so that your shoulders, hips and knees are all in a straight line. At the same time lift your arms up until they are vertical. Make sure you contract your glutes and don't hollow your back out.
3. Breathe in and return to your start position.
> Repeat these movements for 30 seconds, at the same pace as your breathing. Then rest and recover for 30 seconds.
