90 degree Ball squats
This is exercise allows you to do a full squat with 90 degree knee flexion
while the ball is supporting a % of your weight. It allows for perfect form
even for these with knee stability issues.
Items needed:
Physio Ball
A wall
Begin this exercise by standing near a wall with the Physio ball placed half on your rear-end and half on your lower back. Lean against the ball so that it is supporting your weight and shift your feet out in front of you so that when you squat your knee angle is 90 degrees and your knees do not go out past your toes. Perform 15-20 repetitions with your arms straight up and toes pointed straight forward, repeat this exercise for 3 sets.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
- To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix)
- To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
- To reach our TX Clinic, call 214-296-0269 (Dallas)
- Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/
Ham Curls
Items Needed:
Physio Ball
A floor
This exercise will allow you to tone the hamstrings (back of legs) with minimal stress on joints and knees. Begin this exercise by laying on your back on the floor with your heels up on top the physio ball. Next, tighten your core by lifting your hips up off the floor so that only your arms and upper back are touching the floor and your heels are digging into the ball. Using your heels, curl your legs in towards you, rolling ball as close to your rear-end as possible and slowly re-extend your legs back. Repeat this exercise for 11-15 reps for 3 sets or until muscle failure.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: