Summary
A simple medicine ball can make lower-body workouts more effective by challenging stability, balance and core strength. Fit&Well highlights a trainer-designed six-exercise circuit featuring goblet squats, reverse lunges, wall sits, glute bridges, calf raises and squat-to-press movements. Holding a medicine ball creates instability that forces the core to work harder, improving spinal support and posture, and potentially easing back discomfort. The workout calls for 40 seconds of exercise followed by 15 seconds of rest, with a two-minute break after each full circuit. Complete four rounds using a manageable weight, such as a 5kg medicine ball, to build functional strength and coordination at home.
Fit and Well
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