"So the first exercise you're going to sit against the wall," said Rubenstein.
At Forza Wellness, she takes registered nurse Ali Gorman and Marisa Rosenthal through the four moves. The first: a wall squat while also squeezing a beach ball.
"You're going to press firmly into the beach ball. You're gonna press it out and bring it in," said Rubenstein.
Your weight should be on your heels, and you'll feel this in both lower and upper body.
"This is harder than it looks," Ali says.
Next we transition to alternating lunges. Again squeezing the beach ball, and pressing up. If you want more intensity, add a jump.
The third move works your core and obliques.
"Up and down, and when you feel ready and you feel stable lift those legs off the ground," said Rubenstein.
The last move is push ups with a reach. You can modify by going on your knees. Or make it more difficult by staying on your toes, and placing the ball farther away.
"Then you have to reach a little further to hit it," said Rubenstein.
Rubenstein says do each move for 30 seconds, with 10 seconds transition time. Repeat the circuit four or five times, three to four times a week.
"I think small changes go a long way," said Rubenstein.
She says if you keep consistent with this simple workout, and make small tweaks to your diet, it's easier to maintain, and you will see results.
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