Physio Ball Plank
This exercise is intended to strengthen your core and the stability of both your lower abs and your pelvic girdle. For this exercise you only need a yoga mat and a medium sized physio ball. To begin this exercise lay on your stomach with the ball near your feet, rest your upper body’s weight on your elbows and forearms. Next, carefully place one foot at a time up onto the ball and cradle between the top of your foot and shin. Now that the only points of contact are your forearms and your feet on the ball hold this position with your hips level for 40-60 seconds while focusing on taking slow deep breaths. Repeat this 3 times or until failure.
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/
1 Leg Physio Ball Hip Bridge
This exercise works the backs of your hamstrings, glutes and lower back strength and stability. To begin this exercise place the physio ball under your upper back and both feet flat on the floor with your knees at a 90 degree angle. Begin the movement by raising 1 leg straight out so it is parallel with the floor and the rest of your body. Holding your leg in this position lower and raise your hips as low and as high as possible without breaking form. Continue this movement for 11-13 repetitions on each leg for 3 sets. To make this exercise more difficult you can place a 5 or 10 lb weight plate across your hips.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: