Here are some specifics on the exercise routine:
Squats:
Day 1 – Lean on ball against wall, should feel as though it’s supporting your back Day 2 – Hold Ball in arms at shoulder height (bent = easier, long = harder)Day 3-Hold hand weights in hands by side as you squat(Keep belly button pulled to spine – think hugging yourself from the inside and keepchest lifted as you bend your knees, imagine sitting back into a chair)
Shoulder Bridge:
Day 1 – Lie on your back, knees bent, hip distance apart, feet flat on floor, arms long byside, press your hips to the sky so that your knees, hips and shoulders create a line (like aslide from your knees to your chin…keep your head on the floor) Pressing your hips upand then lowering to the floor = 1 Rep.Day 2 – Same, feet closer together Day 3 – Instead of feet on floor, try legs long on top of the ball, calves on ball, lift andlower pelvis.
Leg Extension:
Day 1 – Sitting on Chair, legs straight out (almost parallel to floor) sit tall and hold legstogether for the count.Day 2 – Same, Add the ball on top of the legs for balance and more resistanceDay 3 –Lie on back, legs in air, squeeze ball between lower legs, bend and extend knee.
Lunges:
Day 1- One foot forward, one back(on ball of foot), bend knees to lower back kneetowards the floor, body nice and tallDay 2- Hold ball in hands, forward from shouldersDay 3- Hold hand weights, arms by side
Calf raises:
Day1 – Lift to tippy toes holding arms crossed at chestDay 2- Face wall, ball pressing against wall, as high as you can reach, lift up/down ontoesDay 3- Hand weights in hands, arms by side
Bicep Curl:
Day 1- Sit on Ball (both arms at same time)Day 2-StandingDay 3 – Sit 1 arm at a time (2 hand weights)
Triceps:
Day 1- Lean forward, hand/knee supporting on ballDay 2- SameDay 3 – Add some weight (or 2 hand weights)
Crunch:
Day 1-legs resting on ball, knees bent as you crunchDay 2 – legs on ball, a little less bent in the knees then pull knees in a bit when youcrunchDay 3 – Squeeze ball between knees when you crunch
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