Hello, how are you? In today’s workout, we’re going to use our ball! But don’t worry if you don’t have one—you can still join in the fun. This session is all about building strength while having a blast.
Trust me, even without a ball, you’ll benefit from this workout. So, let’s get started!
Why Use a Ball for Workouts?
Using a ball adds an extra element of challenge and fun to your workout. It helps in:
- Improving Balance and Stability: The unstable surface requires you to engage your core more.
- Enhancing Strength: More muscles are activated to keep you balanced.
- Versatility: A ball can be used for various exercises targeting different body parts.
Getting Started
If you have a ball, place it on the mat. If not, no worries—just follow along and modify as needed.
Warm-Up: Getting Into Position
- Hands on the Mat: Place your hands in front of the ball, directly under your shoulders.
- Knees Under Hips: Ensure your knees are right beneath your hips.
- Lengthen the Spine: Stretch your spine by drawing the crown of your head and your tailbone away from each other.
- Engage Your Core: Draw your navel in and up.
Take a breath in, and as you breathe out, lift your center. Imagine pressing the middle of your back up towards the ceiling.
Core Engagement
- Lift and Release: Lift your center, hold for a moment, then release. Repeat for three times.
- Side Twists: Move the ball to your right side. Place it behind the back of your right arm. Take your left hand off the floor and bring it to the side of your head. Twist and rotate your chest open, extend your left arm out, then bring it back down to thread the arm through the space between your torso and the mat.
Repeat on the other side. Each twist helps engage your core muscles intensely.
Full Body Movements
- Hover and Pike: From the plank position, lift your knees to hover just above the ground. Hold for 4 seconds, then pike your hips up, lifting your heels. Come back down to the hover position.
- Repeat and add a lift by alternately taking one foot off the ground while maintaining a long spine.
- Plank with Ball Roll: Move the ball to your left side, squeeze your glutes, and extend your right hand to pull the ball across to the right side. Maintain stability by keeping your hips as still as possible.
- Switch hands and repeat. You can do this on both your toes or knees, depending on your comfort level.
Strength Building
- Chest Lifts: Lower your tummy to the mat but keep your chest lifted. Hold the ball in your left hand, extend your right hand forward, then switch hands. This exercise focuses on chest and core strength.
- Lift and press the chest away from the mat, then switch hands holding the ball.
- Kneeling Plank: Move to a kneeling plank position and lower your chest towards the mat, then press back up. Do this slowly to engage the chest and arm muscles thoroughly.
- Try not to drop your head; keep it aligned with your spine.
- Ball Squeeze and Twists: With the ball between your thighs, lift your knees and squeeze the ball as you twist your hips side to side. This exercise targets the obliques and inner thighs.
Cool Down and Stretch
- Forearm Rocks: Place your forearms on the ball, rock back and forth to stretch the shoulders and back.”Sometimes it’s good to challenge ourselves. The more we do these exercises, the more strength we build.”
- Deep Breaths and Stretches: Rock back on your heels, stretching your arms and spine. Feel the release in your shoulders and back as you breathe deeply.
Final Thoughts
Well done! This was not an easy workout, but it was definitely a rewarding one. Regularly incorporating these exercises into your routine will help you build significant strength and stability. Be proud of yourself for pushing through the challenges.
Remember, the more we practice, the stronger we become. Keep up the great work, and I’ll see you very soon!
