Power Strap Ball Exercises
The Power Strap-Ball™ is a modified medicine ball with two adjustable straps. These medicine balls can be strapped to the arms and/or legs to perform a variety of strength training exercises and functional movements. Straps can be removed to perform more traditional med ball exercises. Balls range from 2 lbs. to 12 lbs. Made of rubber and will bounce. Straps accommodate most users.
Diagonal Balance Exercise
Begin by standing on one leg with the Power Strap-Ball™ strapped to the opposite hand. Bring the ball above the shoulder and form a 90 degree angle with the arm.
Start: Bring the arm diagonally across the body down to the ground in front of the foot. As the arm progresses toward the ground, gradually flex the supporting knee so that you are in a one-legged squat position when the arm finishes the motion. Reverse the motion bringing the arm and ball from the ground back across the body to the starting position. Repeat desired number of repetitions and then switch sides. Keep the abs and glutes engaged throughout the entire motion.
Variation: To decrease the level of difficulty, keep the toes of the lifted leg on the ground while keeping all the weight on the supporting hip.
Benefit: Improves balance, deep core and hip stabilization, and increased shoulder range of motion. Useful for daily living activities such as picking objects off the floor.
Knee Crunch & Lift Exercise
Start: Attach a Power Strap Ball to one ankle. Get on to your hands and knees, keeping your shoulders in line with your wrists and knees in line with your hips. Contract the abdominals and maintain throughout the exercise.
Note: This move can also be performed on you knees and forearms/elbows to lessen the strain on your lower back.
Action: Lift the knee with the attached Power Strap Ball and bring it toward your chest. Next, extend that same leg behind you, pause and return to the starting crunch position. Note: To avoid overextending your back, do not twist through the back and do not lift the extended leg too high behind you.
Optional Challenge: Intermediate/Advanced: While extending the leg behind, lift the opposite arm out in front of your body, thus leaving you to balance on one hand and one knee. Maintain contracted abdominals throughout the entire movement.
Superman Exercise
Start: Attach a Power Strap Ball to both ankles and lie face down on the floor with your arms extended out in front of you, palms on the floor. Keep your shoulders relaxed and pulled down, keep abdominals tightly contracted.
Action: Lift the arms, chest and legs at the same time. Keep your eyes straight ahead and squeeze your glutes. Pause at the top and return to the starting position. Modifications: Lift the arms and chest only or lift only the legs.
Optional Challenge: While in the arms/legs lifted position, alternate lifting and lowering the arms in a swimming fashion.
Exercises designed by Power Systems Education Team
