Tip toe squats with rotation holding ball

STRENGTH

Preparation:

  1. Draw the belly button in towards the spine and perform pelvis floor contractions by tightening those muscles commonly used to stop the flow of urine.
  2. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.

 

How to Do:

  1. Hold the stability ball in front of the chest with arms straight.
  2. Take a deep diaphragmatic breath.
  3. Begin the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
  4. Squat down ONLY as deep as you can control with good form (Note: if you can squat down past 90 degrees with no compensations and have no orthopedic restrictions, then go for it!).
  5. As you squat back up to triple extension (at hips, knees, and ankles), breathe out.
  6. HOLD on the tip toes and perform a rotation through the shoulders and hips but keep looking STRAIGHT ahead.
  7. Bring the stability ball back to center and return to heels.
  8. This completes one repetition.

AS FEATURED IN

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