We all have those days where we are so tired and lazy we can not figure out how the heck we are going to do a workout much less go to the gym. It is not always about getting the most killer, outrageous workout in. Sometime it is just about dong something, anything. This is a workout that you can do in your house, in front of your TV and does not take a whole heck of a lot of energy. This is also great for people who are just starting to workout or are dealing with illness and therefore are having to be a bit more gentle on the body. For this workout we are going to be using a Swiss ball. Swiss balls are very cheap, versatile and are a great tool to have at home. It is best to keep your athletic shoes on while doing these exercises since it will help you grip the ball better.
Inner Thigh Swiss Ball Move
This is a very simple exercise. All you are doing is squeezing the ball between your legs. This is specifically to work the inner thighs.
Abdominal Ball Squeezes
There are two different ways you can do this exercise. You can either keep your feet on the ground or lift them up. The point of the exercise is to squeeze the ball between the palms of your hands and your knees by using your abdominal muscles. Breath out while you squeeze. Keep focusing on squeezing as hard as you can.
Wall Sit with Swiss Ball
Like any squat, make sure you are pressing through the heels and squeezing your glutes. You want the squeezing of the glutes to be so strong that it makes you stand back up. Hold the squat in the lower position for 10 seconds.
For this exercise the wider you have your feet the easier it is to balance. If you would like more of a challenge then bring your feet closer together. This is specifically meant to work the lower back.
Keep your hands under your shoulders but slightly wider. You want your hands facing forward, think of your middle finger pointing straight ahead. Keep your body firm. You should not have any movement in your midsection when you do this exercise, you do not want the midsection drooping. Keep your glutes tight. Keep your head in a neutral position, looking slightly at the floor ahead of you. Think of bringing you chest to the ground not your face. Lower down as far as you can go without collapsing on the ground and then press through the outer palms of your hands back to the begging phase. At the top of the motion make sure not to hyper extend your elbows, or over arch your shoulders.
That is it. Do as many rounds of this as you would like while you are watching TV.