• Stability ball is perfect for engaging the core muscles.
Shana Ross, owner of Shana Ross Fitness in the Heights, believes you are never too old to get in shape, even during a pandemic. She suggests starting with a good core warmup on a stability ball. Ross stressed that stability balls come in various diameters, so it is important to buy the correct size for your height. You should be able to sit on the ball with your feet on the floor and your knees should be at 90 degrees. Ross offers this full-body workout, with each exercise flowing into the next, that you can do right at home.
Prone walkouts
Lie prone on a stability ball with both hands on the floor. Begin walking your hands forward as the ball rolls back under your hips toward your knees. Stop when the ball reaches the calves. Hold your abdomen up; don’t let it sag toward the floor. From this plank position, you’re ready for pushups.
Pushups
Balancing on the ball, bend your elbows and lower your chest toward the floor. Depending on your strength, your pushup may be shallow, or you may be able to go to the floor. For beginners: Keep the ball under your thighs. Intermediate exercisers can have the ball at or below your knees, while advanced exercisers can have the ball under your feet. Push back up into the plank position, then you’re ready for knee tucks.
Walk back to lumbar (low back) extensions
Walk your hands backward, rolling the ball back under your abdomen. Put your toes on the floor, cross your arms over your chest and perform a back extension by engaging your glutes and back, lifting your chest upward. Lower your chest, place your hands back on the floor and repeat from the first movement.
Knee tucks
Tighten your abs, lift your hips and tuck your knees, rolling the ball under your hips. Return to the plank position by extending your legs and rolling the ball back under your calves. You’re ready for low-back extensions.