Exercises with the Ball
WORKOUT
Training with the MFT Fit Disc gets you moving and releases tension. These exercises help stabilize your ankle, knee, and hip joints while strengthening your abdominal and back muscles.
Take 10 to 15 minutes, three times a week, to perform these exercises – this will help you move through life with less discomfort and improve your quality of life.
Balance training is highly suitable for seniors, fitness enthusiasts, and health-conscious individuals. With additional equipment, it’s also ideal for athletes. For this program, you’ll need a medicine ball in addition to the MFT Fit Disc.
Enjoy your training!
Dipl. Sptl. Margit Rader – Health Coach
Recommended Balance Board:
MFT CHALLENGE DISC
EXERCISES & VIDEOS
EXERCISE 1: STABILIZATION WITH UPPER BODY
ROTATIONStart in a standing position with both feet firmly on the ground, holding your hands horizontally together in front of you. Move your hands to the right and then to the left while keeping the balance on the platform. Maintain steady breathing and ensure that your torso, pelvis, and leg alignment remain stable. Repeat the exercise 10 times.
EXERCISE 2: STABILIZATION WITH UPPER BODY ROTATION AND BALL
Start in a standing position with both feet firmly on the ground, holding a medicine ball in your hands in front of your body. Rotate the ball to the right and left, keeping your balance on the platform. Maintain steady breathing, look straight ahead, and keep the alignment of your torso, pelvis, and legs stable. Repeat the exercise 10 times.
EXERCISE 3: FRONT ROCK WITH BALL LIFT
With bent knees, shift your center of gravity slowly forward and backward 10 times. Simultaneously, lift the ball in front of your body in rhythm, then return it to the starting position in a controlled manner.