10/06/2021
Owned a Sanctband Mini Ball? Why not try these workouts at home?
Mini Ball Crunch – Lie down with mini ball behind middle back, knees bent, feet on floor, hands touching lightly behind ears. Engage abdominals to keep lower back pressed towards floor. Arch upper spine with control, backwards over mini ball, curl back up to start position and repeat.
Leg Raises – Lie down with mini ball placed behind hips and buttocks. Engage abdominals firmly to stabilize lower back and maintain balance, straighten both legs, pointing toes towards ceiling. Lower legs down 30-40 degrees and raise back up to start position.
Chest Opener and Abdominal Stretch – Lie back over mini ball, allow spine to arch, support head if necessary. This stretches the chest and abdominal muscles and may help relieve back pain. Hold for 30 to 90 seconds.
Balancing Shoulder Bridge – Lie down, hands resting on floor, knees bent, both feet placed on mini ball. Engage abdominals to stabilize and balance, press hips off floor, aligning knees, hips and shoulders. Lower slowly and repeat.
Swam Dive - Lie face down, feet hip width apart, legs extended straight, toes pointed, forearms resting on mini ball, abdominals engaged, shoulders pressed down, neck lengthened. Simultaneously roll mini ball inwards and extend spine upwards. Keep shoulders stabilized and abdominals firmly engaged. Roll down slowly and repeat.
Inner Thigh Squeeze and Lift – Lie sideways, support head and elbow, top hand placed on floor, abdominals braced, mini ball between ankles. Squeeze mini ball, raise both legs sideways towards ceiling, without hips rolling forwards or backwards. Lower control and repeat.
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