Are you looking for a workout routine that can challenge your entire body without having to go to the gym? Well, you can get all this and more with the help of an exercise ball. What makes this workout program tough on the body is that you will need to engage all of your muscles in order to stay on the ball as you execute each movement. Sounds challenging, right? Well, here are some exercises to try using an exercise ball. The best part is that in just 15 minutes, you will be sweating and challenging your muscles a lot.
Sit on an edge of a bench with your legs propped up on an exercise ball. Your hands should be gripping the edge of the seat as you scoot over until your butt is hanging and your weight is supported by your hands and legs. Now engage your core as you bend your elbows to lower yourself to the ground. Hold for two counts then push yourself back up. Do 15 reps.
To tone your leg muscles, doing wall squats is a must. Place your exercise ball behind the hollow of your back with the other pressed against the wall. Tighten your abs then bend your knees to lower yourself into a squat while keeping the ball pressed against the wall and your back. The ball should be raised towards your shoulder blades as you lower yourself into a squat. See to it that your knees don’t go beyond your toes. Now push yourself back up then repeat 10 to 15 times.
In this exercise, you will need to lie on the floor on your back with your hands at your sides and your calves placed on top of the exercise ball. Raise your backside up without making your back arch while your core is engaged for added support. While your hips are still raised from the floor, bend your knees to roll the ball towards you until your feet are flat on the top of the ball. Go back to your starting position and repeat 15 times.
Here is another exercise ball workout that will challenge your entire body. Kneel in front of th exercise ball with your forearms on top of the ball. Now walk your legs backward until you can go into a plank pose with feet at hip-width apart. Keep your feet flexed and your core engaged as you lift away from the ball by pressing down on your forearms. Flex your butt and leg muscles as you pull your arms toward you about 2 to 4 inches. Push your arms back out immediately about 4 to 8 inches forward so that you will go back to your first position. This counts as one rep. You will need to do 10 reps for this exercise.
Once you have finished doing one set for each exercise, pause for 2 minutes, then repeat the cycle. Try to do at least three sets to complete your 15-minute workout.