The Ultimate Resistance Training Program: All You Need Is A Ball And A Wall!

Exercise 1: Abdominal Crunch (Rectus Abdominus) Position yourself with ball supporting lower back, knees and heels in line, hands lightly on head for support. Pull abdominals firmly in and curl up and forward. Exhale as you lift. Perform 2 sets of 12 reps. Exercise 2: Opposites Crunch (Obliques) Position yourself with ball supporting lower back, knees and heels in line, hands lightly on head for support. Bring your left shoulder diagonally towards your right knee. Return to neutral. Bring your right shoulder diagonally towards your left knee. Return. Repeat both sides. Perform 2 sets of 12 reps. a) b) Exercise 3a: Leg Raise on Ball (Lower Abdominals) Sit on ball with legs bent at 90 degrees. Raise left leg off the floor slightly (If this is too difficult, just lift your heel) Squeeze lower abs and hold up to 15 seconds. Change legs. Repeat. Repeat 5 times each side. 3b: Heel Touch (Lower Abdominals) With knees stacked over hips, slowly lower heel to the floor maintaining a 90 degree bend in the knee. Perform 2 sets of 12 reps each side. Exercise 4: Forward and Side Arm Raise (Deltoids) Sit on ball with legs bent at 90 degrees. Tighten abdominal muscles to maintain a very straight posture. Relax neck, with eyes straight ahead. With or without hand weights, slowly raise arms forward to shoulder height, slowly lower. Same move can be done with arms at sides. Perform 2 sets of 12 reps.

Exercise 5: Arm Curl (Biceps) Sit on ball with legs bent at 90 degrees. Tighten abdominal muscles to maintain a straight posture. Relax neck and shoulders, with eyes straight ahead. Hold hand weights (start with 1 5 lbs) with fingers curled towards you and elbows locked at your side. Bending at the elbow, raise your lower arm slowly toward the shoulder. Hold for 1 second at the top and lower slowly to starting position. Take 3 seconds to raise the weight and 3 seconds to lower. Perform 2 sets of 12 reps.

Exercise 6: Bird Dog (Abdominals, Back Stabilizers) Position yourself on hands and knees, with hands directly under shoulders and knees directly under hips. Reach forward with one arm, reach backward with opposite leg. Make sure your limbs do not go higher than hip and shoulder height. Focus on length, not height. Hold for 5 60 seconds. Repeat 5 times each side.

Exercise 7: Wall Push Up (Pectorals, Triceps, Deltoids) Stand arms length from the wall with hands at shoulder height. Slowly lower yourself towards the wall, bending at the elbows. Slowly push yourself away from the wall until back to start position. Perform 2 sets of 12 reps.

Exercise 8: Floor Front Plank or Wall Front Plank (Abdominals and Back Stabilizers) This is a challenging exercise! To modify, take the same move but perform against a wall. Stand two feet from a wall and lean with forearms resting on the wall. Keep your back straight. Tighten your abdominal muscles. Hold for 5 30 seconds. Repeat 3 times.

Exercise 9: Floor Side Plank or Wall Side Plank (Obliques) This is a challenging exercise! To modify, take the same position but stand against a wall. Stand 2 feet from the wall. Cross your legs at the ankles. Maintain a straight back. Lean gently toward wall until you feel the work in your side abdominal muscles. Hold for 5 30 seconds. Repeat 3 times.

Exercise 10: Wall Squat (Quadriceps, hamstrings, gluteus) Place feet shoulder width apart. Align ball with the curve in your lower back. Lower thighs parallel to floor. Ensure 90degree angle at the knee. Straighten legs and repeat. Perform 2 sets of 12 reps.