Bodyforming Exercise Routine with Redondo Ball Mini

1. Knee Raises with Ball Bouncing

Alternate lifting the right and left knee while bouncing the balls twice in front and behind. Duration: 2 minutes. This exercise targets coordination and lower body activation.

2. Squats

Perform 20-30 repetitions of squats focusing on legs and glutes by lifting and lowering the hips. This strengthens the lower body muscles.

3. Plank with Leg Lifts

Maintain full-body tension in a plank position. Alternate lifting and lowering the right and left leg. Perform 10-15 repetitions per side. This enhances core stability and leg strength.

4. Triceps Push-ups with Leg Lift

Perform 20-30 triceps push-ups by lowering the sternum towards the floor. Alternate lifting the right and left leg during the movement. This works the triceps, chest, and core.

5. Rolling for Relaxation

Roll the back for 30 seconds to promote relaxation and spinal mobility.

6. Supine Toe Taps

Lie on the back and engage abdominal muscles. Alternate tapping each toe on the floor 10-15 times. This targets the lower abdominal muscles.

7. Cat-Cow with Ball Rolling

Perform cat-cow movements by rounding and arching the back while rolling the balls forward and backward. This improves spinal flexibility and mobilizes the back.

Summary of Key Points

• Exercises combine dynamic movements with ball coordination.
• Focus on core strength, lower body toning, and spinal mobility.
• Repetitions range from 10 to 30 depending on the exercise.
• Incorporates relaxation and stretching phases.