Move of the Day: Disc Squat with Ball Assist
This leg exercise increases strength and balance with the use of a balance disc and a stability ball. If you don’t have a balance disc, a balance board or Airex pad can be used as well. You should be able to adequately perform a ball assisted wall squat before trying this move.
To begin, place the ball against the wall at about waist height and lean back against it so it is supporting your lower back. Once you are comfortably in this position, place your feet on the balance disc, making sure to keep them pointing straight ahead. Your legs should not be bent and keep your eyes straight ahead to ensure you keep a neutral spine and neck. Tighten your abs and slowly bend your knees so you lower into a squat position. The ball should roll up your back as you descend down. Make sure to maintain your weight distribution between your mid foot and heels; no weight should be put on your toes. Do not allow your upper body to pitch forward; this can be achieved by leaning back against the ball as much as you can. Once your knees are bent at about a 90 degree angle, stop and begin the upward phase of the movement. Push up through your heels and straighten at the knees until you return to starting position. Repeat this move 10-15 times or until fatigue.
Remember: Keep your hands hanging at your sides during the entire exercise. Do not use them to help push yourself up. If you find you are losing your balance, try completing squats with your feet on the floor and gradually progress up to using the balance disc. If you feel any pain in your knees or ankles, check your form and make sure your knees aren’t going past the tips of your toes. If the pain persists, consult your doctor.
Written by Lindsay Hutton for Her Active Life. | Permalink | Have something to say? Add a Comment!
Section: Her Fitness, Athletics, Move of the Day, Training Programs
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