The first exercise for the Beginner Series is very important. First piece of information is about the size of the ball to use - please watch, listen and learn.
Read the full transcript »
Okay, we’re going to begin with our first exercise which is the fitness ball wall squat. However, before we begin the exercise, I need to explain a little bit about the fitness balls. The size of the ball is very important. If you are under five feet tall, I want you to invest in a ball that is 45 cm. If you are 5 feet and a quarter to 5 feet 6, 55 cm. If you are 5 foot 6 and a quarter to 6 feet tall, 65 cm ball. If you are over 6 feet tall, 75 cm ball. The size of the ball is very important. You just can’t go out and buy any sized ball. It has a tremendous amount of applications, you’re going to love using it. Great for the abs, great for the lower back. But today, we’re going to work on the lower body. So, let’s get started with our first exercise. Here we go with our first exercise which is the feet ball squat against the wall. I love this exercise. It’s great for the quadriceps, the hamstrings, the gluts. Also, if you have some lower body physical limitations, you may find you can do this. It’s a very, very safe exercise. The first thing you do is place the ball on the lower part of the back, your hands are crossed over you chest, okay. Cathy’s chin is up. Her posture is perfect, her navel is slightly pulled in. And then, she is going to lower to about 90 degrees right there. Okay, we don’t want to go any lower than that. We don’t want to place any stress on the knees and she’s going to come straight up. Now, what I want you to do is don’t fully lock the knee. Don’t fully extend it out. You’re shoulder will lock up. She comes down, she is inhaling, She exhales as she comes up. Keep your breathing nice and natural. Let’s try a few more, down and up. Again, down and up. I like this very, very much. Okay, let’s go for the reps now. Let’s go for a full 12 repetitions. Ready? Lower and up, down. Are you feeling that, Cathy? Excellent. Good. Down and up. Those are always perfect, you’re breathing is in sync. Good. We’re about to hit six. Okay. Good. You can lean in to the ball a bit if you need to for support. Good. Don’t go lower than 90 degrees, keep it nice and parallel. Very good. Couple more, exhale blow the air out as you come up, one more, blow the air out. One key point is, when lowering, try to keep your heels on the ground. Don’t let your heels come off. It’s very important that you remain planted. This is the feet ball squat using the wall for support. You are going to like this exercise. And as we progress, you’re going to like it even more and you’re going to start to feel results in your lower body. Let’s move on to the next exercise.