Some days go by quickly, and before you know it, you don’t have time to work out. The good news is that you can do one easy move almost any time. You just need a wall, a ball, and your own body weight to do it, so it’s easy to do even when you’re short on time.
Strengthens Mobility
Strengthens and improves mobility
This exercise helps you move better and makes your lower body stronger. It naturally improves thoracic mobility through the upper body and overall muscle stability because you have to control the ball as you move. To get the best results, keep your core engaged and your torso straight as you move.
Use a Pilates ball or Swiss ball if you have one. A tennis ball or something like it will still work if you don’t have one.
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How to Do the Wall-Ball Prisoner Squat
The wall-ball prisoner squat works your whole body and makes your legs, glutes, and core stronger. Putting your hands behind your head makes your body stay tall while you squat. This makes your upper body work harder because your shoulder blades pull back and your chest opens. This variation may be harder for people who can’t move around much than a regular bodyweight squat.
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Putting the ball behind your back makes things even harder. You need to keep the ball steady against the wall so that it can roll smoothly up and down your spine as you squat and stand. This makes the mind-muscle connection stronger because you have to pay attention to where the ball is at all times during the movement.
Why This Exercise Works
This move is good because it builds functional strength, keeps the core engaged, and helps with both mobility and stability at the same time. The rolling ball also gives the spine and nearby muscles a gentle massage, which can feel especially good after sitting for a long time.
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This exercise only takes a few minutes, but it gets your muscles moving and helps blood flow throughout your body with oxygen. This is good for your joints and your posture. Because it’s a compound exercise, it works out several muscles and joints at the same time, which makes it a good way to improve balance and coordination.
How to Do the Movement
You might want to keep your arms by your sides when you first start. Only put your hands behind your head when you feel stable and sure of the movement.
- Put your back against a wall and your feet about shoulder- or hip-width apart.
- Put the ball in your lower back, right above your glutes.
- Put your hands behind your head and pull your shoulder blades together to open your chest.
- Bend your knees and lower yourself into a squat while keeping your chest up and your core engaged. Lightly press your back into the ball as it rolls.
- Keep the ball from slipping. Take a short break at the bottom, where the ball will be higher on your back.
- Push through your feet to get back to standing, and guide the ball as you do.
You can do this exercise for a few minutes in a row, take a break, and then do it again for two to three rounds. You could also do three to four sets of six to twelve repetitions. When you’re ready, try lifting your heels and standing on the balls of your feet to work your calves and quadriceps even more, like in a high-heeled squat.
