Squats make great balance ball exercises for the quad, gluteal and hamstring muscles. Learn how to do squats on a balance ball with tips from a fitness instructor in this free balance exercise video.
Sue Conrad is a personal trainer with a certification through the American Council on Exercise (ACE) since 2001.
In our first clip we are going to be doing squats on the balance trainer. You want to put your balance trainer firmly on the ground, make sure it is nice and flat on a level surface. Now, step up on to your balance trainer, you may need to hold onto something for support. You can use a wall or like me I'm going to use my exercise bench. Step up on the balance trainer, have your feet a little further than shoulder width apart, I like to have my toes pointing out for beginners. Now, what you are going to do is get into a squat position you're going to sit back into your chair, your arms are going to go forward as long as it takes you a couple of times to get your balance. Your body should be in an upright position, shoulders back, and head up. You're going to be feeling this in through your quads, your glutes, your hamstrings and your calf?s. Another way to add a challenge to this exercise is to add a medicine ball or some free weights. Now some people find that this exercise is a little bit challenging doing it from the middle of the floor so you can hold on lightly to something on the side, just to help you gather your balance a little bit more. The same thing follows with these squats make sure the knees don't go over the toes and be sure to exhale down and inhale up. Now the depth of the squat depends on your fitness level. When you go down on your squat, sit down, arms come forward to help you balance nice and slow and controlled.
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