Courses

Free

Functional Workout

Main Goal: Core strength  & Balance   Days per Week: 3 Days

Training Level: Intermediate level      Time per Workout: 20-40 Mins

Program Duration: 8 Weeks             Equipment: Physio ball

Both, sports and conditioning professionals and physical therapists, know that Physio balls are incredibly useful for a wide variety of physical fitness and rehabilitation tasks. Physio ball exercises can be used by anyone from children to the elderly to improve balance and coordination, increase strength and endurance, strengthen the core muscles and complement any resistance or aerobic fitness program. One of the primary benefits of a stability ball is the fact that its use requires multiple muscle systems and thus it encourages the body to react as a whole, instead of only one joint or muscle group. Workout balls challenge the whole body to maintain correct posture and balance throughout dynamic exercise movements.

Exercise

Sets

Reps

Balance on a ball

2

10-30 sec

Hip twist on a ball

2

10

Plank on the ball/knee to elbow

2

8-10 each side

Touch down alt plank

2

10-20

Pilates: side kicks

2

Up-down 5

Front-back 5

Closed push-up

2

8-12

Reversed push-up on ball

2

8-12

Lower back extension

2

10-20

Kneeling on ball

2

As long as you can

Short Description

Both, sports and conditioning professionals and physical therapists, know that Physio balls are incredibly useful for a wide variety of physical fitness and rehabilitation tasks.

Lessons

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