Hug a ball at your chest and squat down with it.
Squat holding it
How to do it
- Elbows up a little so the ball sits still.
- Chest up: the ball will try to pull you forward.
- Same squat as always — just with something to hold.
Blow out on the way up.
- A ball
- Enough floor to lie down on, arms out.
- Light is right. If it's hard to hold, put it down.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
Harder
- Hold a backpack with one book in it instead.
Sitting down? Hug the ball and press your feet into the floor as if to stand.
What it trains
💪 Strength🦩 Balance🤸 Bendiness
Which muscles do the work
Thigh musclesBottom musclesBelly musclesShrug muscle
Tap one to see it in the Body.