Physioball Workout

Physioball Workout: A little space and one physioball needed…

Superset Physioball Push-Ups and Plank.

Physioball Push-Ups (Hands on Ball)

Assume Push-Up position with hands on physioball

Perform Push-Up; keep core tight

Repeat for specified reps

Sets/Reps: 3×10

Physioball Plank (Forearms on Ball)

Assume plank position with forearms on physioball

Push physioball with forearms to roll forward two to three inches

Pull physioball with forearms to roll backward two to three inches

Repeat for specified reps

Sets/Reps: 3×10 each direction

Physioball Rear-Foot-Elevated Split-Squat

Stand in lunge or stride position with back foot on physioball

Bend front knee to lower into lunge position until thigh is parallel to ground; keep front knee behind toes

Extend hip and knee to drive up to start position; repeat for specified reps

Perform set with opposite leg

Sets/Reps: 3×10 each leg

Physioball Glute Bridge

Lie on back with feet on physioball

Extend hips to raise body into straight line so only shoulder blades touch floor

Hold position for specified time

Sets/Duration: 3×30-60 seconds