Some days go by so quickly that you forget to work out. The good news is that you can do one simple move almost any time. You can do it with just a wall, a ball, and your own body weight, so it’s easy to fit into a busy schedule.
This exercise makes it easier to move around and strengthens your lower body. It naturally improves overall muscle stability and thoracic mobility through the upper body because you have to control the ball as you move. To get the best results, keep your core tight and your torso straight the whole time you do the movement.
If you can find one, use a Swiss ball or a Pilates ball. If you don’t have one, a tennis ball or something similar will work just as well.
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How to Do the Prisoner Squat with a Wall Ball
The wall-ball prisoner squat is a full-body workout that strengthens your legs, glutes, and core. When you put your hands behind your head, you have to keep your body straight while you squat. This makes your upper body work harder because your shoulder blades pull back and your chest opens up. This variation might be harder for people who have trouble moving than a regular bodyweight squat.
It’s even harder if you put the ball behind your back. You need to keep the ball steady against the wall so that it can roll smoothly up and down your spine as you stand and squat. You need to keep track of where the ball is during the movement, which helps your mind and muscles work together better.
Why This Exercise Is Effective
This exercise is good because it builds functional strength, keeps the core engaged, and helps with mobility and stability all at the same time. The rolling ball also gently massages the spine and the muscles around it, which can feel great after sitting for a long time.
This exercise only takes a few minutes, but it gets your muscles moving and helps blood with oxygen flow through your body. This helps your joints stay healthy and your back stay straight. It works on a lot of different muscles and joints at once because it’s a compound exercise. This makes it a good way to get better at balance and coordination.
How to Move
You might want to keep your arms at your sides at first. When you feel steady and sure of the movement, put your hands behind your head.
Put your back against a wall and your feet about the same distance apart as your hips or shoulders.
Place the ball on your lower back, just above your glutes.
Put your hands behind your head and pull your shoulder blades together to make your chest bigger.
Keep your chest straight and your core engaged as you bend your knees and lower your body into a squat. Press your back lightly against the ball as it rolls.
Make sure the ball doesn’t slip. Stop for a second at the bottom, where the ball will be higher on your back.
To get back up, press down with your feet and move the ball at the same time.
You can do this exercise for a few minutes, take a break, and then do it again for two to three rounds. You could also do three to four sets of six to twelve repetitions each. When you’re ready, try standing on the balls of your feet and lifting your heels to work your calves and quadriceps even more, like in a high-heeled squat.
This one simple thing you do every day can make you stronger, more stable, and more mobile with very little gear.
