By doing the same exercise again and again, it can go dull after a while. The results can be staled as when you are bored, your muscles are too. So here is a routine designed of six familiar moves to shake you up. By having ball or resistance band incorporation, you can engage more muscle fibers and improve your form, for making every exercise more challenging and increasing the effectiveness of your workout. In other words, now those bored arms, abs, snoozing legs and butt are about to be wide awake.
How the plan works
Do 2 sets of 10 reps of each move in order, three to five times a week. take rest for up to 1 minute between exercises.
Requirements
You will need a 8- inch rubber ball and a resistance band. The mat is optional.
Basic moves
1. The Hundred
Its the twist in which you need to balance a ball on your legs which forces you to keep your lower body still and pelvis in a neutral position, it maximize the workload on your abs.
You have to lie face up with knees over hips. keep your shins parallel to the ground, and your toes should be pointed. Place the ball on your lower legs and extend your arms at your sides, palms on the ground. Now raise your head and shoulders off the ground and lift your arms just above hip height beside you as shown in the figure. Now pulse arms up and down for about 100 times, inhaling and exhaling for 5 pumps.
2. Roll Down
Its the twist in which you have to add a band curl sculpts your biceps, and as you move your arms hold the reclined position which helps in increasing the challenge on your core.
You have to sit in the position with your legs together and fleet flexed. Now wrap the center of the band around the arches of your feet, cross the band and hold one end in each hand, palms should face the sky and arms extended at the chest height in front of you. Now pull the abs in and slowly roll back, stopping before your back hits the ground, hold and surl your hands towards your head as shown in the figure, now extend arms and repeat the curl once more. To complete 1 rep you have to slowly return to the starting position.
3. Roll Over
Its the twist in which you have to squeeze a ball to activates your inner thighs.
You have to lie face up with ball between your ankles, toes should be pointed, and arms extended at the sides and palms on the ground. Extend your legs straight over your hips. Now slowly lower your legs towards your head until they are parallel to the ground as shown in figure A. Now hold and squeeze the ball 5 times, then roll back down, lowering the legs 45 degrees from the ground as shown in figure B. Now return to the starting position.
4. Plié
Its the twist in which you have to add a band pulled to this lower body sculptor gets your back and shoulders in on the action.
You have to stand with your heels together and toes turned out, and now you have to hold an end of the band in each hand, you should wrap it around hands until it’s taut, extend your arms at chest height in front of you with your palms should be shoulder width apart and facing the sky as shown in figure A.
Now bend your knees as you draw hands away from each other as shown in figure B. Now return to the starting position and repeat.
5. Swan Dive
The ball helps you to keep your back and shoulders aligned to prevent strain, its a common problem which is faced by many during this core and butt exercise.
You have to lie face down with your legs extended on the ground behind you, keep your toes pointed. Extend your arms over your hear and place the palms on the ball. Now lift your chest as shown in the figure A.
Now roll the ball forward as you lower your chest and lift your legs up as shown in figure. Then return to the starting position.
6. Spinal Rotation
Its the twist in which nearly every major muscle group, from your shoulders to your legs has to work against the resistance of the band.
You have to sit with your right leg extended and wrap the center of band around your left foot, coming through your left knee bent and foot flexed. Now hold both the ends of the band in your left hand and place it in front of your chest, elbow pointing out to the side and palm facing the ground. You should choke up on the band so that it’s taut as shown in the figure A.
Now lean back as you extend your left leg out at 45 degrees and rotate your shoulders to the left as shown in figure B. Now return to starting position and switch sides to complete the set.
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