Writer: Jae Shapan
Photo by Ahmet Kurt

Unlock the power of simplicity with a workout designed for every woman looking to build strength and tone up. “Simple Moves, Strong Body” combines two versatile tools—an exercise ball and resistance bands—into a dynamic, full-body workout. These accessible moves target key muscle groups, improving flexibility, balance, and strength. Whether you’re a beginner or more advanced, the ball and bands offer endless possibilities for variety and challenge, all while being gentle on your joints. It’s time to move better, feel stronger, and embrace the simplicity of these transformative exercises!

Simple Moves, Strong Body: Women’s Total Workout with Ball and Bands” can be a powerful, efficient, and enjoyable way to get a full-body workout. Here’s a sample workout using a stability ball and resistance bands, designed to target key areas of the body:

Warm-up (5-10 minutes)

• Arm Circles: 30 seconds in each direction
• March in Place: 1-2 minutes, gradually increasing your pace
• Leg Swings: 30 seconds each leg

Workout Routine

1. Ball Squats (Legs & Core)

• Equipment: Stability Ball
• How-to: Place the stability ball between your lower back and a wall. Stand with feet shoulder-width apart. Squat down slowly, keeping knees behind toes. Push through your heels to return to standing.
• Reps: 3 sets of 12-15 reps

2. Resistance Band Deadlifts (Hamstrings & Glutes)

• Equipment: Resistance Band
• How-to: Stand on the band with feet shoulder-width apart. Hold the handles with palms facing your body, then bend at your hips and knees, keeping a straight back. Slowly return to standing by driving through your heels.
• Reps: 3 sets of 12 reps

3. Ball Push-ups (Chest, Shoulders, & Triceps)

• Equipment: Stability Ball
• How-to: Place your hands on the floor and knees on the ball. Perform a push-up by lowering your chest to the floor and pressing back up. Keep your core tight.
• Reps: 3 sets of 8-12 reps

4. Resistance Band Rows (Back & Arms)

• Equipment: Resistance Band
• How-to: Sit on the floor with legs extended and the resistance band wrapped around your feet. Hold the handles with palms facing each other and pull your elbows back, squeezing your shoulder blades together. Slowly release.
• Reps: 3 sets of 12 reps

5. Ball Leg Curls (Hamstrings)

• Equipment: Stability Ball
• How-to: Lie on your back with heels on the ball, arms at your sides. Lift your hips off the floor, then bend your knees to roll the ball toward your glutes. Straighten your legs and lower your hips back to the floor.
• Reps: 3 sets of 10-12 reps

6. Band Lateral Walks (Hip & Glutes)

• Equipment: Resistance Band
• How-to: Place the band around your legs just above your knees. Lower into a squat position and step sideways, maintaining tension in the band. Step one direction for 10 steps, then reverse.
• Reps: 3 sets of 10-15 steps each way

7. Ball Plank (Core & Stability)

• Equipment: Stability Ball
• How-to: Place your forearms on the ball, with your feet on the ground, keeping your body in a straight line from head to heels. Engage your core and hold the position.
• Duration: Hold for 30-45 seconds. Repeat 3 times.

Cool Down (5-10 minutes)

• Child’s Pose: Hold for 1-2 minutes to stretch your back.
• Seated Forward Bend: Stretch your hamstrings and lower back.
• Standing Quadriceps Stretch: Hold for 30 seconds on each leg.

This workout provides a balance of strength and stability training, focusing on building muscle and improving mobility. You can perform this routine 2-3 times a week, with a day of rest or light activity in between.