Steel balls - 3 good exercises that can be done at home
Do you find it difficult to find the time to go to the gym several times a week?
Here we give you 3 super good exercises that can be done at home in the living room. You decide for yourself whether you want to do the exercises with or without resistance bands.
Exercise 1 - squats:
Stand with your feet shoulder-width apart, your toes should follow your knees. Get down on your knees and push your butt backwards, put your weight on your heel and come down to a 90 degree angle. When going back up, try to push up through the heel. Try the exercise a bit until you have mastered the balance and the technique.
* Use resistance bands around your knees for extra pressure on your glutes (balls)
Exercise 2: Glute bridge on the floor
Lie on your back, possibly on a mat or other soft surface. Place your feet on the floor. approx. at shoulder width and then do a hip extension (raise the hip off the floor) and then lower yourself back down. Make sure to have the shoulder blades firmly placed on the floor throughout the exercise. Squeeze the balls at the top of the exercise, hold for a few seconds before slowly lowering the hip to the floor again.
* Here, too, you can use resistance bands around the knees for increased strain on the glutes.
Exercise 3: Kickbacks
Either stand upright or sit on all fours on the floor, on a soft surface. Kick backwards with one leg at a time. You can either do it alternately or take first one leg, then the other.
