Mini Massage Ball Ultimate Workout Guide
The mini massage ball is used for pre-workout and post-workout muscle recovery. It removes muscle knots by stimulating them. The ball also helps treat muscle spasms and can be used to address back and neck pain as well.
There are a number of exercises which you can perform using the mini massage balls .These exercises will not only help you in body toning but also ensure muscle recovery by easing out muscle knots. Below is a list of some of these exercises for your guidance.
Heel Dig Squat
Place the mini massage ball in front of you. Stretch your right leg forward and keep your heel firmly on the ball with your toes elevated. Push your hips towards the floor like you would when doing a regular squat. Dig the heels into the ball when you go down. Do not go all the way down but enough to form an angle of 45 degree with the floor. Pause and repeat for the other leg. Perform 3-4 sets of 10-16 repetitions.
Keep the mini massage ball on the floor. Stand so that the ball is on your right side. Spread your legs as wide as your shoulders. Keeping your face forward tilt towards your right side as if you are about to pick up the ball. Put your weight on the ball slowly. While tilting lift up your other leg without turning or twisting it so that it becomes parallel to the floor. Pause for a minute and repeat with the other leg.
Lie down on the floor with the mini massage ball in front of you. Using your knees for leverage. Lift up yourself by keeping your right hand on the massage ball while your other hand on the floor. Your legs should be bent towards your hips making an angle of around 45 degrees. Roll the ball outwards using your arm till your chest becomes close to the ground. Repeat the movement for the other arm.
Lie down facing upwards on the mini massage ball so that it is between your lower back and your shoulder blades. Clasp your hands behind your back. Your legs should be shoulder width apart and your knees should make an angle of 45 degree with the floor. Move your upper body towards your knees as if you are doing crunches. Pause when you feel the pressure on your lower abs. Return to the starting position and repeat. Perform 3-4 sets of 10-16 repetitions.
Sit on the floor and grab the mini massage ball between your thighs. Sit down on the floor grabbing the ball between your legs just right above your knees. Your left arm would be stretched forward above your head and your right elbow would be resting on the floor. Cross your legs so that your body weight is on the right leg while your other leg is crossed behind. Lift yourself up with your right arm and stretch upwards. Pause and repeat.
Stand upright. Keep a chair you can hold on to, right in front of you. Lift up one of your legs and hold the ball between your knee and calf while resting your hands on the chair. Slowly lower down your body so that the leg holding the ball is stretched backward and your other leg should bend as much that it becomes parallel to the floor. Pause and return to the starting position. Repeat with your other leg. Do 10-16 repetitions and 3-4 sets of the exercise.
Lie down with your back flat on the floor. Keep the mini massage ball on one of your shins. Lift up your upper body with your hands stretched out straight. While keeping your hand on the ball lift up your legs at the same time so that your body forms a V. Pause and return to the starting position. Repeat the movement with your other leg. You can also do toe touches with both hands while grabbing the mini massage ball between your two shins.
Inner Thigh Squeeze
Lie down sideways with your elbow on the floor and your hand supporting your neck. Your legs should be resting, one on the other. Grab the mini massage ball between both your shins while slightly lifting up your legs from the floor upto your thighs. Pause and repeat while lying down on the other leg.
Abs & Thigh Squeeze
Lie down on the floor. Lift up your hips and knees so that they are at an angle of 90 degree with the floor. Keep the mini massage ball between your knees. While holding the ball, pull your knees inward towards your chest and squeeze the ball. Pause. Stretch your feet backwards so that they are almost straight and pause again. Repeat as many times as you easily can.
With your back resting flat on the ground and your knees bent at 90 degrees, rest both your heels on the mini massage ball. Your legs should be as wide as your hips. Lift up your lower body till it makes the shape of a bridge and your whole body forms a straight line. Pause for 30-60 seconds and return to the starting position. Repeat for as many times as you can.
Bridge & Squeeze
Assume the same position as you did in the bridge exercise but instead of keeping your heels on the ball, grab it between your knees and squeeze it. Pause for as long as you can and return to the starting position.
Lie down on the floor with your shoulder blades resting on the mini massage ball. Open your knees and feet in butterfly position, with your feet resting against each other. Clasp your hands behind your head. Arch over the ball and hold the position for 30-60 seconds. Repeat 3-4 times.
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