Good morning! Since getting back from Orlando, I haven’t felt like leaving the house much. Yesterday I made it to the grocery store and felt like a freaking champ.
I’m convinced that the secret to a happy life is setting the bar extremely low for yourself. What? It totally works. Every tiny accomplishment then deserves a celebration. Oh, and I stocked up because we are seriously cracking down on the budget, so we’ll be eating at the house for the remainder of the month. Hold me to this, y’all!
The only other thing I might have left the house for was a workout. Lucky for me I had everything I needed at home: a stability ball and a few minutes to myself. Sometimes the only chance to work out comes when the kid is napping away, so it’s nice to be able to get a solid workout in at home.
People have asked me a few times what my favorite equipment for the house is, and the answer is usually a stability ball, a mid-weight kettlebell, or running shoes. You can do so much stuff with just those three items. I’ll have a kettlebell workout to share soon, but until then I’ll share my favorite stability ball circuit! It looks simple, but if you focus on form and move quickly from one move to the next, you’ll be feeling it. I promise. Just remember that I’m definitely not your doctor. I’m just sharing what works for me.
Now for a breakdown of the moves:
Squats: Holding the ball in front of you, stand with your feet shoulder-width apart with your knees over your toes. Keeping your spine straight and abs tight, begin bending at the knees. Squat until your thighs are parallel to the ground (or lower) and then drive through your heels to stand back up. Remember: don’t arch your back, make sure your knees track your toes the entire time, and keep your weight in your heels.
Push Ups: Lie face-down on the floor with your shins resting on the ball. Press your palms into the floor and lift your chest until your body forms a straight line. Lower your chest to the floor. Lift yourself back up into the starting position. The further the ball is from your ankles, the easier the push up will be. Remember: don’t arch your back and try to get your chest as close to the floor as possible before pushing back up.
Knee Tucks: Lie face-down on the floor with your ankles resting on the ball. Press your palms into the floor and lift into push up position. Carefully use your feet to roll the ball into your body, keeping your core engaged the entire time. Stop when your knees reach your chest. Slowly roll the ball back to the starting position. Remember: While your feet are helping you roll the ball in, your abs should be doing all the real work!
Hamstring Curls: Lie face-up with your calves resting on the ball and your arms palms-down at your side. Squeeze your glutes and raise lower body until you form a straight line from shoulders to toes. Bend your knees and squeeze your hamstrings to roll the ball toward you. Straighten your legs to roll the ball back into the starting position. Remember: you should really feel this in your hamstrings, your torso should be straight, and your hips should never drop.
Tricep Dips: Lie face-up with your calves resting on the ball. Place your palms into the floor by your hips with your hands facing forward. Push yourself up until your arms are extended. Bending at the elbows, lower yourself towards the floor. Extend your arms to bring yourself back up. Remember: keep your abs tight and focus on really pressing into the floor to lift yourself up.
Side Leg Lifts: Kneel down and rest your side against the ball, with one arm reaching over the ball and touching the floor. Extend the leg furthest from the ball and touch your toe to the floor. Keeping your torso straight and still, raise the extended leg until it is parallel to the ground (or higher). Slowly lower the leg to the starting position. Remember: squeeze your glutes, slowly raise and lower your leg, and keep your abs tight.
Ball Passes: Lie face-up on the ground holding an exercise ball with your arms extended over your head, your knees bent, your feet off of the ground. Contracting your abs, lift your upper body and place the ball between your feet. Lower and straighten your legs and bring your upper body back to the floor with arms extended above your head. Lift your upper and lower body again and pass the ball from your feet to your hands. Remember: lift your upper and lower body using your core and try not to go off of momentum.
Today I still feel a little like a homebody, but at least we have a backyard to play in now. Finally, after two years at your house, we have a patio and grass back there. Life changing. M is definitely a fan.
If you need us, we’ll be hosing random stuff off all day. See y’all tomorrow!
Question: If you could own only one piece of fitness equipment, what would it be?