Here’s a nice change of pace from the Lushious Bikini Body Challenge! Rather than something that will make you sweat, today I want to share a few stretches that I’ve been doing lately with the stability ball that I think you really should try out after the workouts we’re doing!
I haven’t done ANY of these stretches with a ball before. Not until about 2-3 weeks ago when I did my mini room gym. 😉 As I like to call it! (I’ll be sharing pics soon!)
Now I actually have the space to have my ball in my room, which makes it easily accessible when any exercise comes to mind that I feel like suddenly busting out.
Or apparently now….stretch!
Take a look!
Hold each stretch for a period of 30 – 90 seconds (or what is comfortable for YOU).
Control your breathing at a slow, steady pace. Focus on NOTHING. Keep a free mind and send your breaths to the area of tension.
Repeat the stretch on the opposite side of the body when applicable.
SHOULDERS + CHEST
+ begin on the knees with the ball by your left side, raise your left arm up over the ball
+ lightly press the left shoulder downwards and lean forward
+ look away from the ball, towards the right hand
+ feel the stretch across the shoulder, into the upper chest
+ begin down on the knees with the ball in front
+ lean forward, placing the forearms over the ball
+ slowly roll the ball away from, opening up the armpits nice and long
+ feel the stretch in the lats and lower back
CORE + CHEST
+ begin leaning over the ball
+ fully extend the legs, press up on the toes, push through the hips, bend the back and open the chest
+ press the shoulders back, releasing any tension
+ feel the stretch in your core and chest
LEGS + CORE
+ begin leaning back onto the ball
+ place both feet, hip distance apart, flat on the floor
+ extend the legs, pushing back onto the ball allowing the body to roll with the ball
+ feel this stretch in the core, and at the full point of leg extension, feel it in the thighs too!
THIGH + CORE + BACK
+ begin on the knees, leaning on the ball on the right side
+ reach the left arm up and over the body, reaching as far as you can
+ fully extend the left leg to create a long line in the side of the body
+ feel this stretch in your core, thighs and back (lats)
QUAD + HIP
+ begin on the knees, with the stability ball behind you
+ bend the left knee, raising the heel to the glute, positioning the top of the foot on the stability ball
+ place the left hand on the hip to make sure it’s facing forward, and not to the side
+ feel it in the quad muscle
+ begin on the knees, with the ball beside you
+ fully extend the right leg, placing the foot on the top of the ball (it’s ok to also have the bottom part of the leg resting on the ball)
+ feel the stretch in your inner thigh
lushious TIP: if you want to go deeper, you can lean further towards the left, or lower your butt to the floor
I don’t know about you, but I love a good stretch in the hips and thighs! The final thigh stretch is a new favourite of mine! I wanna see how much I can improve with these stretches – which means, more goals! #itsalifestyle
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