The One Exercise You Must Do!

The Underrated Power Behind Using A Medicine Ball

In a world dominated by too much to do and too little time to do it, physical fitness is slowly slipping down our list of priorities. This leads to weaker immune systems, frailer bodies, and weaker physical ability.

This in turn results in a rise of disease, mental illness, and overall health problems in this fast-paced generation powered by smartphones and coffees.

We are unwilling to spend time and money on luxurious gym memberships, bulky workout machines, and diet books that we simply can’t even take the time to read.

But what if there was a way to work out in the very comfort of home or the office?

Check the article below:

via  prevention.com

 

Here are 9 moves Applegate recommends. Do 2 sets of 10 to 15 reps of each exercise, 3 days a week, leaving 1 day of recovery between workout sessions.

1. Wall Squats

Stand with an inflated exercise ball between your back and the wall, so the ball is supporting you from your hips to your shoulders. Your feet should be slightly out in front of your body. Keeping your torso erect and eyes facing forward, bend your knees and squat down while rolling along the ball toward the floor until your thighs are parallel to the floor. Hold that position for 5 seconds; then return to the starting position.

2. Calf Raises

Stand a few feet away from a wall with your exercise ball between your abdomen and the wall. Lean forward into the ball so that your body forms a straight, angled line from your heels to your head. Exhale, and rise up onto the balls of your feet. Pause, inhale, and lower yourself back to the starting position.

3. Ball Push-Ups
Lie facedown on an inflated exercise ball with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until the ball is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a push-up. Keeping your torso straight and abs contracted (concentrate on pulling your belly button to your spine), bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor. Pause, and return to where you started.

4. Torso Lift and Twist

Lie facedown with your abs and chest draped over the ball. Extend your legs and place the balls of your feet on the floor with your feet spread about shoulder-width apart for balance. Extend your arms out to the sides. Exhale and lift your torso off the ball, so your body forms a straight line, and immediately twist your torso to the left, keeping your hips stationary. Inhale, and return to center. Then immediately twist to the right. Lower, and repeat.

 For more stability ball exercises, click here.