If you’re new to resistance exercise, here are three simple exercises that are easy to start doing today. The new year is a great time to start building new habits – if done right, as outlined in The Power of Habit by Charles Duhigg, the right keystone habits can set the stage for other healthy changes to fall into place.
For example, setting aside 15 minutes in the morning and 15 minutes at night to practice these simple movements can give you those precious minutes for care for yourself and your body which will help set your day off on a better start.
Here are three simple resistance-based movements that you can start doing today:
1. Gravity Ball™ Mobility Stretch– This stretch helps to loosen hamstring muscles that can become tight after sitting for long periods during the day. Using a Gravity Ball™ gives you some added resistance and challenge, but you can also start off by using an old t-shirt or towel if you don’t have a Gravity Ball™.
2. Gravity Ball™ Back Squat– This squat helps improve your posture while strengthening your core and lower body. Using a Gravity Ball™ adds additional resistance and stabilization required to complete the squat. The added weight also helps you maintain a straight posture as the weight pulls down on your shoulders and forces your chest up. This squat can be performed as slowly or as quickly as you like, however we suggest performing it slowly in order to get the full muscle-strengthening effects.
3. Gravity Ball™ Plank and Side Plank – Planks and side planks are full body strengtheners that are simple enough to do just about anywhere. You can do it on a mat or blanket. Securing a Gravity Ball™ to one hand and extending your arm straight up while in a side plank or straight out in front of you while in a traditional plank (superman plank) can be a great challenge a standard plank.
Give these exercises a try and consider adding the healthy habit of daily resistance exercise into your life today!