As a personal trainer and coach, I often hear people say they are hurt, bored, or plateauing in their workouts. These conditions can all be signs of over-training or improper training. Changing up your routine can make all the difference. After all, doing the same thing over and over and expecting different results is, well, you know. . . .
Simply adding more weight or increasing reps is not the answer. Variety is. Choosing different exercises to challenge different body parts is much more effective. Resist the temptation to work only on your strengths.
Here are three exercises to try. You will need a stability ball and a medicine ball.
MEDICINE BALL SQUAT TWIST
- Hold medicine ball at chest height.
- Lower down to squat position.
- As you return to standing position, twist at core and lift ball over right shoulder.
- Squat down again; repeat stand and twist to left side.
STABILITY BALL LEG RAISE
- Lie on stability ball, with hip bones on ball. Support upper body by keeping shoulders directly over hands.
- Lift both legs together to height of stability ball.
- Hold briefly at this position.
- Lower legs together.
PLANK SIDE RAISE
- Get into side plank position (either resting on elbow or hand). Keep hips stacked over each other; don’t let yourself roll forward or backward.
- Maintaining a straight body, lift hip from the floor until body is in a straight line.
- Lower hip back to ground; lightly touch floor with hip but do not rest here.
Try 3 sets of 10 repetitions of each exercise. Enjoy the variety of adding new exercises!