Travel Workout: Beach Ball Total Body Exercises
Travel Workout for the entire lower body!
These exercises will build up your balance and core strength as well. You also have the option to substitute with a pilates ball, stability ball and use chair when needed.
Elevated Glute Bridges
Form:
- Abs engaged to protect lower back
- Shoulders + upper body relaxed on floor
- Both heels firmly planted on ball for balance
Advanced Modification
Keep knees bent and/or add 20 second hold at end of reps
Pilates Side Leg Series
Form:
- Hips leaning against ball for support and "stacked" on top of one another
- Abs engaged (squeezing) to help assist with balance
- At least one hand open flat on floor for support
- Three movements: lifts, pulses and circles
Beginner Modifications
Keep both hands on floor for more support and/or limit how high you lift leg
Cardio Curtsey Lunge Kicks
Form:
- Curtsey position: one leg diagonally behind opposite shoulder
- Hips stay facing forward (only legs should be twisted)
- Kicks go out to side with pointed toes
Beginner Modifications
Start with a knee lift instead of a full kick in this combo
Relevé Squat + Body Circle
Form:
- Keep chest always slightly lifted
- Hips directly underneath torso (not pushing bum back or hips forward)
- Shoulders relaxed entire time (not up by ears)
