Today was leg day, but I didn’t feel like being in the gym. Let me explain, the sun was finally shining! It has been about three consecutive days of over cast skies and rain here, hence the reason I was itching to get outdoors at the thought of basking in nature’s vitamin D. I jumped in the car and drove down to Rotary Park. The trail has many hilly paths, so it was a great leg workout. When I finished my run, I went to my condo gym and did a move that I would like to share with you. I have found this move very effective in tightening and shaping the lower body. Along with the big three, squats, lunges, deadlifts, I have included the ball roller in my lower body routine on a regular basis. Here is how it is done.
1. Lie on a mat on your back, secure a stability ball just under your heels. Your hands should be firmly placed at your sides. Do not lock out your knees.
2. In a slow and controlled movement, roll the ball toward your hips. Hold for a couple of seconds, really focusing on squeezing those buns. Safety note, do not let knees surpass the toes. Do not let the back droop when rolling, and engage that core.
3. After squeezing and contracting, slowly roll the ball back to the starting position, continue to ensure your back is straight and your knees are not locked out when back in the starting position.
Do 3 sets of 12 to 15 reps.
This move really focuses on the hamstrings and glutes, which are my trouble spots and have a tendency to become flabby. This move is also multi-functional because as you are rolling the ball toward your hips, you are engaging your core by keeping it tight and straight, thus working the abdomen region as well. Since I have incorporated the ball roller along with the big 3, my humps, my humps, my lovely lady lumps in the lower body region have become firmer, stronger and leaner.
I guess you could say I’m “bouncing back” after this past weekend of slothfulness. Get it? Stability ball, bouncing? Okay, that wraps up this post friends. On a serious note, thank- you readers for all your tips, advice and especially encouraging words in my state of slump. Have a fantastic evening.
* I am not a certified fitness trainer. I do not advise incorporating any exercise move without first considering safety and physical limitations. Always check with a professional fitness trainer if unsure about an exercise and safe form. *