The Physio Ball Squat Exercise for Senior Health & Fitness

Video Transcript

"The first exercise I’m going to demonstrate is a supported ball squat. And take your resistance ball, place it against the wall and your lower back, right where your lower back arches. Keep your navel pulled into your spine, you’re going to walk your feet from under your hips, abs are going to be contracted, for balance you can place your hands on your hips or you can hang your hands down by your side. The goal is to get your knees even with your hips, but do what you can. Go as far as you possibly can, take an inhale and come down as slow as possible pushing through your heels, exhale and come up to standing. Make sure when you come up to standing you don’t lock your knees, completely extend but you don’t want to lock. Inhale as you lower, exhale as you lift. Very important to listen to your body, do what you can. Inhale and exhale. If you feel any pain in your knees, just go ahead and walk your feet a little bit farther out, putting more of your weight up against the ball. And inhale as you lower, exhale as you lift. This works on lower body, quadriceps, buttocks, hamstrings, abdominals and it also works on balance. Inhale and exhale lift. Very good. Inhale lower and exhale lift. Perfect. You want to do at least 20 of these, remember circuit training and high repetitions are most important for senior adults. And lift. "